I understand that it can be nerve-racking to talk about anxiety or panic attacks with your teacher, but it's essential to communicate your needs so that they can support you appropriately. Here are some steps to help you approach the situation:
Choose the right time and place: Find a moment when your teacher is not busy or when the class is not in the middle of an important activity. Approach your teacher after class or during a break when they can give you their full attention.
Be honest and straightforward: When you talk to your teacher, be honest about your feelings and explain that you sometimes experience anxiety or panic attacks. Let them know that you may need to leave the room briefly to take a break when it happens.
Use "I" statements: Frame your explanation using "I" statements to express your personal experience and needs. For example, say something like, "I sometimes experience anxiety attacks, and if it happens during class, I might need to step out for a few minutes to calm down."
Mention what helps you: If you know specific techniques or coping mechanisms that help you during anxious moments, you can share them with your teacher. It can be deep breathing exercises, grounding techniques, or simply having a quiet space to collect your thoughts.
Discuss a signal: To avoid drawing unnecessary attention to yourself, you can discuss a discreet signal with your teacher that indicates you need to leave the room temporarily. It could be raising your hand in a particular way or writing a note without disrupting the class.
Ask for support: Let your teacher know that you appreciate their understanding and support. You can also mention any specific accommodations that may help you during times of anxiety.
Remember that teachers are often understanding and caring individuals who want to see their students succeed. By communicating your needs, you give them the opportunity to assist you in managing anxiety and creating a conducive learning environment for you.
If you find it challenging to talk to your teacher directly, you can also consider talking to your head of year or a school counselor for guidance and support. They can help facilitate the conversation or provide additional resources to help you cope with anxiety.