Faʻalavelave faʻafefe i le taimi o se suʻega: faʻafefea ona uia ma maua se fesoasoani¶

O se osofa'iga fa'afefe i le ogatotonu o se su'ega e mafai ona pei o se taimi sili ona leaga o lou olaga. Ua tatavale lou fatu, ua malō lou fatafata, ua gase ou lima, ma ua fai mai se leo i lou ulu e tatau ona e tamo'e ne'i tupu se mea mata'utia. E taufaafefe, ae e le o se mea matautia ia te ia lava, e maualuga ma mou atu, ma e mafai ona e sao i ai e aunoa ma le tuua o lou nofoa.

O loʻo faʻamatalaina e lenei taʻiala le mea o loʻo tupu i lou tino, tuʻuina atu ia te oe se laasaga i lea laasaga fuafuaga mo le potu, faʻaalia le ala e ole atu ai mo se malologa e aunoa ma le fefe neʻi oʻo i faʻalavelave, ma ufiufi mea e fai i itula ma aso mulimuli ane. Ua tusia mo tamaiti aoga ma matua, faiaoga ma uo e fia fesoasoani. O lo'o fa'amatala mai ai fo'i pe a le fa'apopoleina fa'ailoga ma mana'omia le tausiga fa'anatinati fa'afoma'i.

Fai nei loa¶

1. Siaki muamua mo ni fa'ailoga mata'utia. Afai e te maua le tiga o le fatafata, o lo'o sosolo le tiga i lou lima po'o lou auvae, laugutu lanumoana, se fatu po'o le mama ua iloa, pe ua e lagona e te ono matapogia, sii i luga lou lima ma fai atu e te mana'omia se fesoasoani faafoma'i. Valaau lau numera faʻafuaseʻi i le lotoifale (911 i le Iunaite Setete ma Kanata, 112 i le isi itu o le Iuni a Europa, 999 i Peretania) pe afai o oe i fafo o se potu e vaavaaia.
2. Tu'u lau peni i lalo ma toto ou vae. Oomi uma vae e lua i le fola ma tagotago i le nofoa o lo'o uuina oe. E ta'u atu ai i lou tino lou saogalemu faaletino.
3. Manava lemu. Manava mālū i lou isu mo le fa, ona alu atu lea i lou gutu mo le ono i le valu. Taofi mānava laiti ma filemu, ma toe fai mo le lua minute.
4. Ta'u ia oe lava po o le a lenei mea. Fai atu lemu: "O se osofa'iga fa'afefe lea.
5. Fa'aoga ou lagona i le eleele. Ta'u mai mea e lima e mafai ona e va'ai ma fa e mafai ona e tago i ai. Tumau i faʻamatalaga seʻia pa'ū le galu.
6. Sii i luga lou lima pe a e manaʻomia se malologa. Fai atu lemu: "O loʻo ou oso faʻalavelave ma manaʻomia sina taimi." Sa va'aia muamua e le au va'ava'ai lenei mea ma o le a fesoasoani.

Mo se faʻamatalaga atoatoa o laasaga fesoasoani muamua mo soʻo se tasi, e aofia ai uo ma aiga, vaʻai i le taʻiala osofa'iga popole. Afai e iai ni ou manatu e fa'aleagaina oe i so'o se taimi, alu sa'o ile vaega ile mauaina o se fesoasoani, pe fa'afeso'ota'i lau numera fa'alavelave fa'apitonu'u po'o se laina fa'alavelave.

O le a le mea o loʻo tupu i lou tino¶

O se osofa'iga fa'apopoleina o se fa'alavelave fa'afuase'i o le mata'u tele ma fa'ailoga malosi fa'aletino, e masani ona o'o i totonu pe a ma le 10 minute ma e masani ona mou atu i totonu ole 20 i le 30 minute. E sau mai le fa'ailo a le tino, o nisi taimi e ta'ua o le fusu'aga po'o le sola, e fana pe a leai se fili fa'aletino e tau. I se suʻega o le "mataʻutia" o le mamafa ma le fefe i le toilalo, ae o le tino e tali atu e pei o loʻo i ai se tagata faʻatau.

Ua lolovaia e le adrenaline lou tino. Sa vave ona tātā lou fatu e lafo atu ai le toto i ou maso, saosaoa lau mānava, ma teteʻe ou maso. Atonu e vave tele lou manava, e fa'aitiitia ai le kaponi i totonu o lou toto ma fa'atupu ai le tingling, niniva, fa'amama le ulu ma se lagona o le le moni. O le mea lea e mafai ai e se osofaʻiga faʻafefe ona lagona le tino, e ui lava o loʻo galue masani le fatu, mama ma le faiʻai.

Fa'ailoga masani¶

• O se fatu tatavale po o se tamo'e.
• Malosi o le fatafata po'o se lagona ua le lava le ea.
• Tingling po'o le nutimomoia i lima, vae po'o le gutu.
• Niva po'o lagona vaivai.
• Afu, tetete, malulu po'o le vevela.
• Nausea poo le manava manava.
• O se lagona o le le moni, e pei o loʻo e vaʻavaʻai oe lava mai fafo.
• O se mana'o malosi e sola, po'o se fefe ne'i leiloa le pule po'o le oti.

O nei faʻailoga e faʻafefe, ma o le toʻatele o tagata e maua muamua le faʻalavelave faʻafuaseʻi e talitonu o loʻo maua i latou i le fatu fatu. E malamalama lelei lena fefe. O le mafuaaga foi lea e taua ai le fesoasoani faafomai pe a iai se masalosaloga, lea matou te aofia ai i lalo.

Aisea e mafai ai ona tupu i se su'ega¶

O se su'ega e tu'ufa'atasia ai le tele o mea e fa'aoso ai: tulaga maualuga, taimi fa'atapula'a, filemu, va'ava'ai, ma se tulafono malosi e le mafai ona e alu ese. O le le lelei o le moe, fa'amisi mea'ai, tele caffeine ma le fa'apopoleina o le popole mo vaiaso e fa'afaigofie uma ona tu'u le fa'ailo. O tamaiti aʻoga na i ai se osofaʻiga faʻafefe muamua e sili atu ona fefefe i se isi, ma o lena fefe e mafai ona faʻaosoina. O le mata'u lea e ta'ua o le fefe i le fefe.

O le fa'alavelave fa'afuase'i e le o se fa'ailoga o le vaivai, po'o le le lava o sauniuniga. E tupu i tamaiti aʻoga e matua saunia lelei ma masani ia i latou e sili ona popole. O le malamalama i ai o le laasaga muamua lea e faʻaititia ai lona malosi.

Faʻalavelave faʻafuaseʻi poʻo se isi mea¶

O le tele o taimi, o se osofaʻiga faʻafefe i se talavou soifua maloloina e le o se mea matautia. Ae o nisi tulaga e foliga tutusa, ma e sili atu le saogalemu pe a faʻaeteete. O le laulau o loʻo faʻaalia ai le eseesega autu ma le taimi e valaau ai mo se fesoasoani.

Afai o lo'o e maua i le sela ma o lo'o tagi, mulimuli i lau fuafuaga o le sela ma faitau le ta'iala osofa'i sela. Afai e matapogia se tasi, faitau le taiala i luga matapogia. A iai se masalosaloga moni, vala'au lau numera fa'afuase'i i le lotoifale. E sili i taimi uma le siaki ma taʻu atu o le popole nai lo le le amanaiaina o se faʻalavelave faʻafuaseʻi faafomaʻi.

E fa'afefea ona fa'aogaina i lau kesi¶

E masani ona e alu ese mai se osofaʻiga faʻafefe e aunoa ma se tasi e iloa. O le sini e le o le taofia o le lagona e ala i le malosi, aua o le tau e foliga mai e malosi ai. O le fa'amoemoe o le tu'u pea lea i luga ma pa'u le galu a'o e fa'aogaina ni taga faigofie e fa'amautu ai lou tino.

Laasaga 1: Ta'u igoa ma talia¶

Fai ifo ia te oe lava: "O se osofaʻiga faʻafefe lea. E le toʻa ae e le lamatia." O le tauina o lagona e faʻaopoopoina ai le fefe i luga. E to'atele tagata latou te iloa e fa'amalieina le osofa'iga pe a taofi le tauivi ma fa'ataga le galu e pasi, aua e te fa'afefe i luga o se fu'a nai lo le tau.

Laasaga 2: Faagesegese lou manava¶

Manava i totonu i lou isu mo le tusa ma le fa sekone, ona alu ese lemu mai lou gutu mo le ono i le valu sekone. Ia fa'aitiiti ma filemu manava ta'itasi. Afai e te vaʻaia oe o loʻo mitiina le ea, faʻagesegese ma tuʻu le manava e fai le galuega. Fai lenei mea mo le itiiti ifo ma le lua minute, pe tusa ma le sefulu manava.

Laasaga 3: Fa'aeleele lou tino¶

• Oomi ou vae i le fola.
• Tuu ou lima mafolafola i luga o le kesi ma oomi i lalo mo le lima sekone, ona tatala lea.
• Lagona le vevela o le kesi po'o lau peni.
• Liliu ou tauau i tua ma tatala lou auvae.

Laasaga 4: Faʻamautu ou lagona¶

Fa'aaoga le metotia 5, 4, 3, 2, 1: ta'u lemu mea e lima e te va'aia, fa e te lagona, tolu e te fa'alogo, lua e te sogisogi ma le tasi e te tofo. Afai e leiloa lau faitau, faigofie ona faamatala auiliili le potu: lanu, foliga, ata. Fa'aauau pea lau vaai i se nofoaga mautu pe a lagona le le moni o le potu.

Laasaga 5: Fa'alili¶

O foliga vevela ma mu e masani lava. Afai e faatagaina, inu vai malulu. O le oomiina o tamatamailima mālū i ou tapulima po o tua o lou ua e mafai ona fesoasoani. Aua le tuua le potu pe soli tulafono ole su'ega e aunoa ma le fesili.

Laasaga 6: Fai se mea itiiti se tasi¶

A maeʻa le tumutumu, lea e masani ona alu ni nai minute, filifili le galuega sili ona laʻititi. Faitau lemu se fesili se tasi, tusi lou igoa, pe vase se upu autu se tasi. E te le tau faauma uma le pepa i le taimi e tasi. O se la'asaga la'ititi e fa'aalia ai lou fai'ai ua e toe pulea.

O le a lau tala ia te oe lava¶

O fuaitau pupuu ma filemu e sili atu ona aoga nai lo finauga uumi. Fa'ata'ita'i mea nei, tasi i manava ta'itasi:

• "O le a pasia lenei mea."
• "Ua ou saogalemu i totonu o lenei potu."
• "E mafai ona ou tietie i lenei galu."
• "Lemu le manava, lemu le tino."
• "Na'o lo'u mana'omia ona fai le isi mea itiiti."

Talosaga mo se fesoasoani pe malolo¶

O le tele o tamaiti aʻoga e fefefe o le ole atu mo se fesoasoani o lona uiga o le toilalo, kopi poʻo se faʻailoga leaga otometi. I le fa'atinoga, e feagai ma le au va'ava'ai ma tagata su'ega ma'i, neura ma le mafatia i vaitau uma o su'ega, ma ua a'oa'oina i latou e mulimulita'i i faiga fa'atonu. O le si'i o lou lima o le mea sa'o lea e fai.

O le a se tala e fai atu¶

E te le tau faamatalaina mea uma. Ia faapuupuu ma filemu:

• "Ou te le o lelei ma ou te manaʻomia sina taimi."
• "O lea ua ou oso i le fefe, e mafai ona ou maua se vai po o se malologa puupuu?"
• "Ou te manatu ou te manaʻomia se ea fou."

O le a se mea e ono tupu¶

• Atonu e ofoina atu ia te oe le vai ma ni nai minute i lau kesi.
• E mafai ona ave oe i se potu filemu po o le alalaupapa ma se supavaisa.
• O le taimi e te leiloa e mafai ona toe fa'aopoopo i tua. E eseese tulafono ile komiti su'ega ma le atunuu, ole fesili lea.
• Afai e le mafai ona e fa'aauau, o le a fa'amatala e le a'oga po'o le nofoaga autu o su'ega filifiliga, e pei o le nofo i le pepa mulimuli ane pe talosaga mo se iloiloga fa'apitoa.

I lalo o le tele o faiga fa'ale-atunuu, o se fa'amaumauga fa'afoma'i po'o le soifua maloloina o le mafaufau e mafai ona amana'ia ile fa'ailoga pe mafai fo'i ona fa'ataga malologa. E eseese fa'amatalaga i le atunu'u ma le su'ega, o le mea lea e fesoasoani ai sauniuniga. Le taiala i luga fale su'ega ma maua le lagolago o lo'o fa'amatalaina pe fa'apefea ona talosaga mo malologa malolo, se potu tu'uese ma isi fetuutuuna'iga a'o le'i o'o i le aso o le su'ega, ma le ta'iala i luga aso su'ega logistics ma fa'alavelave fa'afuase'i e aofia ai iloiloga fa'apitoa pe a mae'a se ma'i po'o se fa'alavelave.

Afai e le mafai ona e tautala¶

Afai e fufusi lou fa'a'i ma e le mafai ona e tautala, sii i luga lou lima ma uu i luga se tusi, pe tusi i upu tusia "Ua ou le malosi". O kata ua uma ona tusia o se manatu lelei pe afai e te iloa e te tauivi e tautala pe a popole. Fesili i lau a'oga pe mafai ona malilie i se pepa fa'ailo ma le ofisa su'ega a'o le'i oo i le taimi.

Afai e tatau ona e alu ese mai le potu¶

Alu ma le leoleo, ma aua le taumafai e alu na o oe pe a e lagona le vaivai. Nofo i se nofoaga saogalemu ma fa'aauau pea le manava lemu ma le fa'avae. Aua le talanoaina fesili ma se tasi a o malolo, aua e mafai ona taitai atu ai i se popolega tau aʻoaʻoga. Afai e te popole i lena mea, o le taiala i luga fa'amaoni tau a'oa'oga ma tu'ua'iga tau fa'a'ole'ole fa'amatala le mea e fai pe a tula'i mai se le femalamalamaa'i.

O se ala filifiliga mo le taimi nei¶

flowchart TD
    A["Fa'ailoga fa'afuase'i i le su'ega"] --> B{"Tu'i tiga o le fatafata, matapogia, laugutu lanumoana po'o le fatu po'o le mama ua iloa?"}
    B -->|"Ioe"| C["Sii i luga lou lima ma ole atu mo se fesoasoani faafomai faanatinati"]
    B -->|"Leai"| D["Peni i lalo, vae i luga o le fola, manava lemu"]
    D --> E["Ta'u: o le popole lea ma o le a pasi"]
    E --> F["Fa'aele'ele ma le 5 4 3 2 1"]
    F --> G{"Pe fa'amama le galu pe a uma le 5 i le 10 minute?"}
    G -->|"Ioe"| H["Fai se galuega itiiti se tasi ma toe fausia lemu"]
    G -->|"Leai"| I["Sii i luga lou lima ma talosaga mo se malologa po o se avanoa filemu"]
    I --> J["Fa'atulaga le tulitatao ma se faufautua po'o se foma'i"]
    H --> J
    C --> J

Ina ua uma le osofaʻiga faʻafefe¶

A pasi le galu, atonu e te lagona le vaivai, tetete, maasiasi pe maligi loimata. O se tulaga masani lena. Ua faʻaaogaina e lou tino le tele o le malosi.

I le isi itula¶

• Inu vai ma 'ai sina mea'ai.
• Nofo filemu pe savali i fafo mo ni nai minute.
• Toe fa'agesegese lau manava pe a toe fo'i mai fa'ailoga.
• Ta'u i se tasi e te faatuatuaina, e pei o se uo, faiaoga po'o se matua.
• Aua e te toe taʻalo taimi uma i lou ulu, ma aua le faʻamasinoina oe lava.

Mulimuli ane i lena aso¶

• Faia se mea masani ma faamafanafana, e pei o se taumafataga, se taele, se savaliga puupuu po o se faaaliga e fiafia i ai.
• Taofi lau lau ma caffeine ia maualalo i le afiafi.
• Alu e moe i le taimi tonu. O le moe e toe fa'afo'isia ai neura.
• Afai e iai sau su'ega taeao, toe fa'ata'ita'i au laasaga fa'afilemu ma fuafua po'o le a lau mea e fai pe a toe fo'i le popolevale.

I nai aso o lumanai¶

• Ta'u i lau a'oga, afai e te le'i faia, na e oso fa'alavelave. E mafai e se faufautua a'oga po'o se ofisa su'ega ona talanoaina filifiliga.
• Va'ai lau foma'i, ae maise lava pe afai o lau osofa'iga fa'amata'u muamua lea, pe a tiga lou fatafata, po'o fa'alavelave fa'afuase'i. E mafai e se fomaʻi ona siaki le mafuaʻaga o le tino ma talanoa e uiga i togafitiga.
• Fesili e uiga i se iloiloga faʻapitoa pe afai o le osofaʻiga faʻafefe na afaina ai lau faʻatinoga, ma e uiga i le lagolago mo suʻega o totoe.
• Taofi se ogalaau puupuu: ina ua tupu, o le a le mea sa e faia, o le a le mea na fesoasoani. E fesoasoani lea mo lau foma'i po'o le faufautua.

Afai o le taunuuga e le o le mea na e faʻamoemoeina, faʻaauau le taʻiala o le a le mea e fai pe a uma le leaga o le su'ega e aofia ai apili, toe faia ma isi laasaga.

O le a le mea e fai i le fefe i se isi osofaiga¶

A maeʻa se osofaʻiga faʻafefe, e toʻatele tamaiti aʻoga e fefefe i le isi. Latou te aloese mai suʻega, vasega poʻo potu tumutumu, e mafai ona tupu ai le fefe. O le aloese mai mea e te fefe ai e maua ai se mapusaga pupuu ae fa'amalosia ai le popole i le lumana'i.

Fa'aaliga malu¶

E masani ona faʻaaogaina e fomaʻi faʻasolosolo malie, faʻaaliga fuafuaina. Faatasi ai ma le lagolago, e te faasolosolo malie ona e i ai i le tulaga e te fefe ai, e pei o se suʻega tauemu i totonu o se potu filemu, sosoo ai ma se pepa taimi i le aoga, ma isi. E sili ona faia lenei mea i le fesoasoani a se faufautua poʻo se fomaʻi, aemaise lava pe a faʻalavelave soo.

Tomai e fesoasoani¶

• Fa'ata'ita'i le mānava fa'agesegese i aso uma mo le lima minute, tusa lava pe to'a.
• Fa'amalositino faifaipea, lea e fa'aaogaina ai hormones fa'amamafa.
• Moe masani ma taumafataga.
• Cutting back on caffeine and energy drinks, which can trigger symptoms. See the guide on fa'atosina saogalemu.
• Replacing "I must never panic again" with "if it happens, I know what to do."

Talking therapies¶

Cognitive behavioural therapy is widely recommended for panic disorder and anxiety by health services such as the National Health Service in the United Kingdom (NHS) and by the American Psychological Association (APA). It teaches you to understand panic, change unhelpful thoughts and face fears gradually. Your doctor can refer you, and many schools and universities offer short term counselling. Medicines can sometimes be part of treatment, but that is a decision for a doctor, and this guide gives no medication advice.

Helping someone else who is panicking¶

If a classmate, sibling or friend is having a panic attack, you can help in simple ways.

1. Stay calm and speak in a low, slow voice.
2. Ask what they need, and do not argue that there is nothing to fear.
3. Guide them to a quiet space if possible.
4. Breathe slowly alongside them and count the out-breaths.
5. Help them ground with five things they see.
6. Do not crowd them, and ask others to give space.
7. Stay with them until they are calmer, and offer water.
8. If you see warning signs such as chest pain, fainting, blue lips or confusion, or if you are unsure, call your local emergency number.

Do not tell someone to "just calm down" or "stop overreacting." Those phrases tend to add shame. Short, kind sentences are best: "I am here, you are safe, this will pass."

Guidance for parents and teachers¶

If your child or student tells you they had a panic attack in an exam, listen first. Many young people feel ashamed and expect to be told off. Your calm response sets the tone for recovery.

What helps¶

• Say "Thank you for telling me. That sounds really hard."
• Do not ask for a full account straight away. Let them share at their own pace.
• Reassure them that panic attacks are common, treatable and not dangerous in themselves.
• Offer practical help: contact the school, help to find a counsellor, book a doctor visit.
• Make sure they eat, drink and sleep.
• Keep routines steady, and avoid making the exam sound more important than it is.

What to avoid¶

• Saying "there is nothing to be afraid of."
• Making comparisons with other students.
• Threatening consequences if they do not get over it.
• Pushing them to retake the exam the same day.
• Searching for someone to blame.

For more about supporting a child, see the guide on how parents can help a child through exam stress.

Teachers can help by knowing the school's procedures, offering a quiet space, and agreeing signals with students in advance. If the student has a plan from a doctor or counsellor, make sure the exams officer has it before exam day.

When to get professional help¶

See a doctor or school counsellor if any of these apply:

• It was your first panic attack, or the first with chest pain.
• Ua e toe osofa'i pe ua e fefe e maua.
• E te aloese mai aʻoga, suʻega, nofoaga faitele poʻo mea faʻapitoa.
• E le mafai ona e moe, pe e te lagona le le fiafia i le tele o le aso.
• E te lagona le maualalo, gaogao, leai se faamoemoe po o loimata.
• E te fa'aaogaina le ava malosi, cannabis, meainu malosi, fualaau caffeine po'o isi mea e fa'afetaui ai.
• Ua pagatia au meaaoga po o au mafutaga.

E mafai e se foma'i ona siaki le fatu, thyroid ma isi mafua'aga e ono tupu, ma e mafai ona fa'amatalaina filifiliga e pei o le tautala togafitiga. E mafai e se faufautua o le aʻoga ona faʻatulagaina fesoasoani faʻapitoa. Afai e iai sou fa'aletonu po'o se tulaga umi, e mafai ona e agava'a mo su'ega aloa'ia o su'ega.

Saunia muamua pe afai o le popole o se tulaga lamatia¶

Afai na e fa'alavelave muamua, pe e te popole i se tasi i le taimi o le su'ega, o fuafuaga e mafai ona fa'aitiitia ai le fa'alavelave ma le fefe.

• Ta'u muamua i lou faufautua a'oga po'o le ofisa su'ega.
• Fesili e uiga i se potu ese, malologa malolo, vai i luga o le kesi ma se faʻailoga ua malilie i ai mo se fesoasoani.
• Aoina mai se tusi mai lau foma'i po'o le faufautua pe a mana'omia.
• Fa'ata'ita'i le manava ma fa'a'ele'ele i aso uma mo le lua vaiaso a'o le'i faia le su'ega.
• Ave pepa fa'ata'ita'i taimi i tulaga e latalata ile mea moni.
• Taofi se fuafuaga tusitusia puupuu i lau pusa penitala: "Peni i lalo, vae i lalo. Manava lemu. Lima mea ou te vaai i ai."
• Sau vave, ae aua le vave tele, ma aloese mai auala tumutumu pe a latou le fiafia ia te oe.
• Fa'atapula'a le caffeine, ma 'ai le taeao tumau.

O se fuafuaga puupuu e ave i lou ulu¶

1. Matau faailoga muamua: fatu vave, fatafata fufusi.
2. Fai atu: "O le atuatuvale lenei, o le a mavae atu."
3. Peni i lalo, vae i lalo.
4. E umi atu le manava i fafo nai lo le mānava.
5. Ta'u mai mea e lima e te vaai i ai.
6. Fesili mo se fesoasoani pe a e manaʻomia se malologa.
7. Fai se galuega itiiti pe a faigofie.

Tala masani masani¶

Fagogo: O se osofa'iga fa'afefe e mafai ona oti ai oe. I se tagata soifua maloloina, o le fa'alavelave fa'afuase'i e le'o fa'alavelave fa'aletino, e ui lava e lagona le mata'utia. Afai e te le mautinoa, saili fautuaga faafomai.

** Talafatu: Afai ou te nofo i totonu o le potu, o le a ou pe.** O le popolevale e masani ona siitia ai le toto ma le tata o le fatu, ma e le masani ai la le matapogia. O le matapogia mai le toto po'o le fefe i nila o se faiga e ese.

** Talafatu: O le mānava i totonu o se ato o le a toe faaleleia ai.** E le fautuaina lenei mea ma e ono afaina ai.

** Talafatu: Na'o tagata vaivai e popole.** O le popolevale e aafia ai tagata o so'o se matua ma talaaga. O tagata malolosi ma faamanuiaina e oo foi i ai.

** Talafatu: E tatau ona ou aloese mai soo se mea na mafua ai.** O le aloese e masani ona tupu ai le fefe. E sili atu le lelei o fa'ata'ita'iga fa'asolosolo ma lagolagoina.

Fa'alavelave fa'alavelave i su'ega eseese¶

O tomai lava e tasi e faʻaaoga i soʻo se mea, ae o le faʻatulagaga e suia ai mea e mafai. O sina manatu itiiti i lou lava tulaga e fesoasoani ia te oe e fetuutuunai ai.

I totonu o se fale su'ega tele¶

O fale tetele tetele e mafai ona lagona le lofituina ona o le numera o tagata, o le siuleo ma le uati vaaia. Filifili se nofoa, i le mea e te mafaia, mamao ese mai le ala sili ona pisi. Va'ai i lau kesi po'o lau pepa nai lo le su'esu'eina o le potu, ma fa'amalulu lau vaai pe a mana'omia e malolo ou mata. Afai e te manaʻomia se fesoasoani, ua lava le siiina o lou lima, ma o le a savali atu le leoleo ia te oe ma le filemu.

I totonu o se tamai potu poʻo le tasi i le tasi faʻatulagaga¶

Afai o loʻo e iai i totonu o se potu laʻititi ma se supavaisa, atonu e faigofie ona e tautala. Ta'u muamua i le supavaisa pe na iai sau fa'alavelave fa'afuase'i muamua, ma malilie i se fa'ailoga faigofie. O potu laiti e mafai ona lagona le mafanafana, o lea fesili e uiga i le ea ma le vai.

I se su'ega i luga ole laiga po'o se su'ega¶

E sili atu le leaga o le popole pe a na o oe i le lau ma matamata i se meapueata. Fa'afeso'ota'i le proctor e ala i le talatalanoaga po'o le laina fesoasoani ma fai mai e te mana'omia se malologa pu'upu'u. O le tumau i le va'ai i le meapueata a'o e mānava e masani lava ona lelei, ma o le fa'amatalaina o le mea o lo'o tupu e mafai ona taofia ai se le malamalama. Afai e leiloa oe i lau meapueata mo sina taimi, ave se screenshot pe a mafai ma lipoti mulimuli ane. Le taiala i luga fa'aletonu su'ega puipui i luga ole laiga ma fu'a sese fa'amatala le auala e fa'amaumau ai le mea na tupu.

I se su'ega tautala, fa'aaliga po'o su'ega fa'atino¶

O le tautala i luma o se tagata su'esu'e e mafai ona fa'aoso ai le fefe tele. Taofi, fai sina manava lemu, ma fai atu, "Sei ou ave sina taimi." E faatalitalia e le au su'esu'e ni taofi. Taofi se ipu vai e latalata ane pe a faatagaina, ma taula ou vae i luga o le fola. Afai e tula'i mai auga, ta'u i le tagata su'esu'e e te mana'omia se malologa puupuu.

I le iunivesite po o le kolisi¶

E mafai ona faia su'ega a le Iunivesite i fale ta'aloga, e itiiti ni faamanatu ma sili atu le tuto'atasi. Fa'aigoa vave ile au'aunaga fa'apitoa po'o le soifua manuia pe afai e iai sau fa'alavelave fa'afuase'i, aua o le lagolago e pei o se potu tu'uese po'o se malologa e masani ona mana'omia muamua le fa'atagaga. Afai e tupu se osofa'iga mata'utia ma e tatau ona e alu ese, fa'afeso'ota'i lou faia'oga po'o le ofisa o su'ega i se taimi vave e te mafaia ai, o le aso lava e tasi.

Fa'alavelave fa'afuase'i ma le soifua maloloina umi¶

O se osofa'iga fa'afuase'i e tasi e le fa'apea o lo'o iai sou tulaga tumau. O le tele o tagata e tasi pe lua io latou olaga, e masani lava i taimi faigata tele. Pe a toe tupu mai osofaʻiga, poʻo le taimi e amata ai ona e fefe ia i latou ma suia lou olaga e aloese mai ai, e mafai e se fomaʻi ona talanoa ma oe e uiga i le faʻalavelave faʻalavelave, lea e taatele ma e mafai ona togafitia.

Faatasi ai ma togafitiga, o masani masani e faia ai se eseesega moni. O faamalositino faifaipea, moe faifaipea, taumafataga masani, taimi i fafo ma fa'atapula'a caffeine e fa'aitiitia ai le faigofie ona mu le fa'ailo. O le ava malosi ma le cannabis e foliga mai e faʻafilemuina oe i le taimi nei, ae latou te faʻateleina le popole ma moe i le taimi. Afai e te maitauina e te faʻalagolago ia i latou e taulimaina, taʻu i lau fomaʻi poʻo se faufautua, e le faʻamasinoina oe.

Keep in mind that young people often hide panic from parents and teachers because they feel ashamed. If you are a student, telling one trusted person is a good step. If you are a parent, make it easy for your child to tell you by responding with calm and kindness the first time they do.

Punavai ua siaki¶

• National Health Service (United Kingdom), itulau i le le mautonu, popole ma faamalositino.
• American Psychological Association (United States), punaoa i le le mautonu ma le popole.
• National Institute of Mental Health (United States), faʻamatalaga i le faʻalavelave faʻalavelave.
• Centres for Disease Control and Prevention (United States), faʻamatalaga e uiga i le popole ma le feagai ai ma le faʻalavelave.
• Mind and Young Minds (United Kingdom), taʻiala mo tupulaga talavou ma matua i le popolevale ma le popole i suʻega.
• Koluse Mumu ma St John Ta'avale a le falema'i, fesoasoani muamua fesoasoani i le popolevale ma le popole.
• 988 Suicide and Crisis Lifeline (United States), Samaritans and Childline (United Kingdom), for crisis contact details.

Check the current pages of these organizations, as guidance can change. This guide is general information, is not a substitute for medical care, and contains no medication advice.

Fesili e fai soo¶

E mafai ona afaina aʻu i se osofaʻiga faʻafefe i se suʻega?¶

In a healthy person, a panic attack is frightening but not physically dangerous, and it usually peaks within about 10 minutes. The symptoms come from a surge of adrenaline and fast breathing. Because chest pain, fainting and breathing trouble can also signal a medical problem, ask for urgent help if you have crushing chest pain, blue lips, a known heart or lung condition, or you collapse.

Pe o le a ou toilalo pe a ou talosaga mo se malologa i le taimi o se osofaʻiga faʻafefe?¶

Leai. E iai fa'atonuga a le au va'ava'ai ma nofoaga o su'ega mo tamaiti a'oga e le'i malosi, ma ole fesili mo se fesoasoani o le mea sa'o lea e fai. Fa'alagolago ile komiti su'ega ma le atunu'u, e mafai ona e maua vai, se avanoa filemu, taimi fa'aopoopo, po'o le avanoa e talosaga ai mo se iloiloga fa'apitoa. Fesili muamua i lau a'oga pe fa'apefea ona aoga mo lau su'ega.

What should I do if I have another panic attack tomorrow?¶

Use your plan: pen down, feet on the floor, slow breathing with a longer out-breath, and name five things you can see. Tell yourself it will pass, and raise your hand if you need a break. Also tell your school counsellor or doctor today, so support can be arranged before the next paper.

When should I see a doctor about panic attacks?¶

See a doctor if it was your first attack, if you had chest pain, if attacks keep happening, or if you start avoiding school, exams or social life because of fear. A doctor can rule out physical causes and talk about treatments such as talking therapy. If you ever feel unsafe or want to harm yourself, call your local emergency number or a crisis line immediately.

A note on learning more¶

A hands-on first aid or mental health first aid course from the Red Cross, St John Ambulance, or a local provider teaches you how to recognise a panic attack, support someone through it, and tell it apart from a medical emergency. Older students, parents and teachers often find the confidence these courses build to be worth the time.

Taiala fa'atatau¶

• Panic attacks first aid
• Test anxiety on exam day
• Fa'aletonu ole mafaufau
• Test accommodations and getting support
• Numera fa'alavelave