Bhai practical exam mein panic attack aaya, maa bolti 'natak mat kar' 😭 koi asli tip do ya main hi akele hu?

okay so i literally had a full blown panic attack in the middle of my practical exam today. like hands shaking, can’t breathe, heart feels like it’s gonna explode. and the worst part? my mom just called me after and said “bas natak mat kar, exam me focus kar” like i’m doing this for attention???? i wish i could just “focus” but my brain decides to replay every single failure and pressure at the worst time.

i tried that 4-7-8 breathing thing someone suggested on youtube? idk it kinda helped for 2 mins but then the overthinking started again. anyone else feel like their mind is literally a toxic roommate who won’t shut up during exams? 😭

also my parents keep saying “beta padh lo, tension mat lo” but how do you not take tension when they literally compare me to every relative’s topper kid? i’m so done.

any tips that actually work for panic attacks in exam halls? like something quick? or am i just stuck with this forever? pls tell me i’m not alone in this struggle.