need help or advice
 

i cant believe im back again but this time i worse then ive ever been. i have finially been diagnosed with dysthymia and severe depression and have relapsed with my self harm. This time round i am having panic attacks but im not sure whats causing them. please help!

i'm sorry that you're having trouble again. i know its really discouraging for me when stuff gets more difficult than it had been for a while. but you've gotten yourself out of the mire once, and you can do it again.

panic attacks will pass. they will. and actively fighting them can make them worse. the way i've been told to get through them is to sorta take a step back and notice whats going on with your body. like "oh, i'm feeling shakey at about a 6 (from 1 to ten)" or "i'm breathing really fast right now, but my heart is slowing down so thats good". and just let everything happen. and it will go up, and then it'll come back down. but you aren't going to die. and nothing bad is going to happen. its just going to feel terrible for a bit. but if you keep breathing and calm your thinking down it will pass.