World Panic Day: Panic attacks in teenagers

Panic attacks in teenagers are common, but unpleasant to experience- they can even feel terrifying. This World Panic Day, find out more about panic attacks in young people and how to support your child:

What is a panic attack?

A panic attack is a sudden feeling of fear accompanied by physical symptoms. Physical symptoms of a panic attack include:

• feeling like you can't breathe
• racing heart
• heart palpitations
• sweating
• dizziness/ feeling lightheaded
• chest discomfort or pain
• trembling.

Can panic attacks kill you?

No, panic attacks can't kill you. They may feel frightening, but they aren't harmful.

Panic attacks at night

Teenagers can experience nocturnal panic attacks. These can occur during lighter periods of sleep and will cause the same feelings of fear and physical symptoms as above.

Why do teenagers have panic attacks?

Teens experience panic attacks due to stressors in their lives. They can be caused by bullying, finding school difficult, school pressure or exams, a distressing event, or suffering from anxiety. 

How to help a teenager experiencing a panic attack

• If your child is hyperventilating, encourage them to take slow, deep breaths to regulate their breathing.
• Suggest they try relaxing parts of their body- so relax the jaw, the arms, the hands and their shoulders. 
• Try a grounding technique to help your child come back to the present moment. The 54321 technique is a great place to start. Ask your child to name 5 things they can see, 4 things they can touch (and touch them), and 3 things they can hear. Lastly, ask them to name 2 things they can smell, and what they can taste currently. 
• Help them focus on the present- remind them that they are safe, you are with them, and they will be okay. 
• Ask them if they'd like a hug. Some children experiencing breathing difficulties will want to feel free of anything touching them, but for those experiencing other symptoms a hug may help.
• Try weighted items. Weighted blankets or lap cushions can help anxious children cam down. 
• Acknowledge how they feel- say things that 'I know panic attacks are scary', or 'I know it feels horrid right now.'

Panic attack prevention

There are a number of ways you can help prevent your child experiencing panic attacks. These include:

• Finding helpful ways to stay calm and manage stress. One suggestion is helping them make a self-soothe box- we have a guide on how to make one here.
• Suggest they try regular breathing exercises, like our box breathing video.
• Suggest they try regular journaling. This can help relieve stress, as well as get them in touch with their feelings.
• Try to remove some pressure from their lives. For example, if their week is crammed with clubs or plans, try and remove some to provide some downtime and quiet. 
• Try creating statements that they can remember when anxious, for example 'I am going to be okay' or 'this anxiety will pass.'