Midterms mein panic attack aaya, 20 min waste hue, ab grades ka dar 😰

literally had the worst panic attack of my life during my midterms yesterday. I was sitting in the exam hall, paper in front of me, and suddenly my heart started racing like crazy, hands went numb, and I couldn’t breathe properly. I thought I was gonna pass out right there. Had to leave the room and miss 20 minutes of the exam. Now I’m scared my grades will tank, and my parents are gonna say "yeh sab natak hai" again. Like they don’t even try to understand what this feels like.

I’ve been trying this breathing trick my friend told me—4-7-8 technique? Inhale for 4, hold for 7, exhale for 8. It kinda helps a little but in the moment, my brain just freezes. Also started taking ashwagandha supplements but idk if that’s actually working or placebo.

Has anyone else faced this during exams? How do you stop the panic from taking over when you’re literally trapped in a hall with no escape? Parents don’t believe in therapy so I can’t go that route. Any practical tips would help a lot. 🙏