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Understanding Panic Attacks in Teenagers

Recognising Symptoms and Effective Calming Strategies

Panic attacks can be a frightening experience, especially for teenagers who might not fully understand what is happening to them. Both teenagers and parents need to be informed about panic attacks, their symptoms, and how to manage them effectively. This article aims to provide valuable insights into recognising panic attacks and practical methods to calm down during such episodes. By understanding anxiety panic attacks better, you can take steps to reduce their frequency and impact.

What is a Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. It can happen unexpectedly and without an obvious trigger, leaving the individual feeling out of control. For teenagers, this can be particularly distressing as they navigate the challenges of growing up and managing school pressures, social interactions, and personal expectations.

Recognising If You've Had a Panic Attack

It’s essential to recognise the signs of a panic attack to address the issue effectively. Here are some key symptoms:

  1. Rapid Heartbeat: Your heart feels like it’s racing or pounding in your chest.
  2. Shortness of Breath: You might feel like you can’t catch your breath or are suffocating.
  3. Chest Pain: This can be sharp or dull and may mimic heart attack symptoms.
  4. Dizziness: Feeling lightheaded or faint is common during a panic attack.
  5. Sweating: Excessive sweating, even when not physically active.
  6. Trembling or Shaking: Your body might shake uncontrollably.
  7. Nausea: A feeling of sickness in your stomach.
  8. Chills or Hot Flashes: Sudden temperature changes can occur.
  9. Numbness or Tingling: Commonly felt in the hands, feet, or face.
    Fear of Losing Control or
  10. Dying: An overwhelming sense of doom or fear of death.

Symptoms in Teenagers

Teenagers might express or experience symptoms differently than adults. They may describe a sense of dread, feeling detached from reality (derealisation), or a sensation of being outside their body (depersonalisation). They might also experience more pronounced physical symptoms due to the stress of adolescence and their developing bodies.

How to Know If You’ve Had a Panic Attack

If you’ve experienced several of the symptoms listed above, especially if they occurred suddenly and reached a peak within minutes, you likely had a panic attack. Keeping a journal of these episodes can help identify patterns and triggers, making it easier to manage them in the future.

Easy Ways to Calm Down During a Panic Attack

Experiencing a panic attack can be overwhelming, but there are several strategies you can use to calm down:

1. Practice Deep Breathing

Focus on taking slow, deep breaths. Inhale deeply through your nose for a count of four, hold for a count of four, and exhale slowly through your mouth for a count of four. Repeat this process several times until you feel your heart rate slowing down and your breathing stabilising.

2. Use Grounding Techniques

Grounding techniques can help bring your focus back to the present moment. One effective method is the 5-4-3-2-1 technique:

5: Look for five things you can see around you.
4: Touch four things you can feel (e.g., the texture of your clothes, a nearby object).
3: Listen for three things you can hear (e.g., birds, traffic).
2: Identify two things you can smell.
1: Notice one thing you can taste.

3. Positive Affirmations

Remind yourself that what you’re experiencing is temporary and that you will get through it. Repeating calming phrases like “This will pass,” “I am safe,” or “I can handle this” can help reduce the intensity of a panic attack.

4. Stay Active

Engaging in light physical activity can help burn off excess adrenaline and reduce anxiety. This could be a short walk, stretching exercises, or even doing simple household chores.

5. Visualisation

Close your eyes and imagine a peaceful place where you feel safe and calm. Visualise the details of this place as vividly as possible, including what you see, hear, and feel.

6. Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then slowly relaxing different muscle groups in your body. Start from your toes and work your way up to your head, focusing on each muscle group for a few seconds.

7. Apply Calming Essential Oils

Calming essential oils applied to the skin can offer significant relief during moments of anxiety and stress. Essential oils such as lavender, chamomile, and ylang-ylang are renowned for their soothing properties and when gently massaged onto the skin, they can promote calm almost immediately.

How Parents Can Help

Parents play a crucial role in supporting their teenagers through panic attacks. Here are some ways to help:

  1. Stay Calm: Your calmness can reassure your teenager that everything will be okay.
  2. Listen and Validate: Acknowledge their feelings without judgment. Let them know it’s okay to feel scared.
  3. Encourage Breathing Exercises: Guide them through deep breathing or grounding techniques.
  4. Create a Safe Space: Help them find a quiet, comfortable place to relax.
  5. Seek Professional Help: If panic attacks are frequent or severe, consider contacting us for coaching. We can provide coaching for parents and kids, dealing with the root causes of the anxiety and equipping you with the best strategies to be there for your child.

Understanding the Root Cause

The root causes of panic attacks can be multifaceted and vary from person to person, but some common contributing factors include:

  1. Genetics: There can be a hereditary component, as panic disorder and anxiety can run in families.

  2. Brain Chemistry: Imbalances in neurotransmitters like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) as well as artificial additives in foods that prevent nutrient absorption can affect mood regulation and stress response.

  3. Environmental Emotional Factors: High levels of stress, significant life changes, trauma, or chronic stress can trigger panic attacks.

  4. Cognitive Factors: Negative thought patterns, such as catastrophising or fearing the worst in situations, can contribute to the onset of panic attacks.

  5. Medical Conditions: Certain medical conditions like thyroid problems, heart issues, or respiratory disorders can mimic or trigger panic attack symptoms.

  6. Substance Use: The use of substances such as caffeine, alcohol, drugs, or medications can trigger or exacerbate panic attacks.

  7. Personality Traits: Individuals with certain personality traits, such as high levels of neuroticism or a tendency towards anxiety, may be more prone to experiencing panic attacks.


Understanding anxiety panic attacks, their root causes and recognising their symptoms are crucial steps in managing them effectively. By implementing calming strategies and seeking support, both teenagers and parents can navigate these challenging experiences more confidently. Remember, while panic attacks can be distressing, they are manageable, and with the right tools and support, you can reduce their impact on your life