Answer:
Hi! I’m so sorry to hear you’re feeling bad. The following steps should really help you cut down/out your anxiety and panic attacks:
1.Breathe properly - if you control your breathing, you control panic. As soon as you notice the signs of anxiety, check your breathing: breathe in slowly through your nose pushing your tummy out (to the count of 5 or so). Breathe out slowly and for a bit longer (to the count of 7 or so) through your mouth. Do not breathe rapidly or shallowly (in the chest area). This will soon restore the balance of oxygen and you will feel a lot better.
2. Cognitive Behavioural Therapy! CBT is proven to be the most effective thing for panic attacks and anxiety. It takes a bit of work, but it is super effective. (After 15 years of panic attacks, mine stopped completely). You can take a course for free online at: http://www.livinglifetothefull.com/elear... It has been funded by NHS Scotland and has had great results thus far.
3. Try relaxation exercise tapes (progressive muscular relaxation). They really help if you practise often enough. This site has instructions on how to do it without the tapes (and other useful info): http://www.cci.health.wa.gov.au/resource...
I think the CBT would really help you. Why not talk to your parents about doing the course? (Of course you can just do it without their permission, but it helps to get suuport!) Hope you feel better soon. Best of luck.
You definitely have a severe case of anxiety, and it's probably separation anxiety. You need to confess to your dad that you are experiencing panic/anxiety attacks, and that they have gotten out of control. Tell him that you're really seriously concerned and upset, and need to speak with a doctor or psychologist to help you deal with the condition.
Dad are generally more understanding than people give them credit for. If he sees that you are really scared and upset, his first thought will be to take care of you, not to take it as a personal attack. You can even assure him that you love him very much, and that's why you're trusting him to help you now.
Give your dad a chance. If not, call your mom or another close family member. What you are experiencing is both serious and treatable. You can cure this, but you'll need help.