dose any body have any tips for dealing with panik

As someone who has also struggled with panic attacks triggered by loud noises, especially in active settings like physical education classes, I understand how challenging it can be to manage those overwhelming feelings. One helpful approach I found is practicing deep breathing exercises before and during situations where loud noises are expected. For example, taking slow, controlled breaths can help calm the nervous system and reduce the intensity of a panic attack. Additionally, using noise-canceling headphones or earplugs can provide a barrier against the sounds that trigger your anxiety. If these aren’t allowed during PE, even focusing on a fixed point or repeating a calming phrase in your mind can divert attention away from the noise. It’s also important to communicate with your teachers or coaches about your sensitivity to loud environments. They may be able to offer accommodations, such as allowing short breaks or modifying activities when the noise is particularly loud. Lastly, combining physical techniques like grounding exercises—such as feeling your feet on the ground or holding a small object in your hand—with mental strategies provides a good mix to prevent panic attacks from escalating. Over time, these methods helped me feel more in control and less anxious during noisy situations.