"Anxiety's like a rocking chair. It gives you something to do, but it doesn't get you very far."
~ Jodi Picoult
What Is a Panic Attack?
A panic attack is an intense wave of fear or discomfort that peaks within minutes. It can happen out of nowhere or in response to a stressful situation. While a panic attack isn’t physically harmful, it can feel very real and terrifying.
Common Symptoms of a Panic Attack:
Rapid heartbeat or chest pain
Shortness of breath or choking sensation
Dizziness or feeling faint
Sweating or chills
Nausea or stomach discomfort
Feeling detached from reality (derealization)
What to Do During a Panic Attack
When you're in the middle of a panic attack, it can feel like it will never end—but it will. Here are some practical steps to help you regain control:
1. Focus on Your Breathing
Panic attacks often make your breathing shallow and rapid, which can worsen symptoms. Try this simple breathing exercise:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this until your breathing slows down and you feel calmer.
2. Ground Yourself with the 5-4-3-2-1 Technique
This grounding exercise helps bring your focus back to the present moment:
Name 5 things you can see around you.
Name 4 things you can touch (e.g., your clothes, a chair).
Name 3 things you can hear (e.g., birds chirping, people talking).
Name 2 things you can smell (or imagine smells if none are present).
Name 1 thing you can taste (chew gum or sip water if needed).
This is a feature that will also be available on the app.
3. Remind Yourself That It’s Temporary
Tell yourself: “This is just a panic attack. It’s not dangerous, and it will pass.” Repeating this affirmation can help reduce fear and keep you grounded.
4. Engage Your Senses
Hold something cold, like an ice cube or a cold water bottle, or splash cold water on your face. The physical sensation can help snap your brain out of the panic cycle.
How to Prevent Future Panic Attacks
While you might not be able to stop every panic attack from happening, there are steps you can take to reduce their frequency and intensity over time:
1. Identify Your Triggers
Pay attention to when and where your panic attacks happen. Are they tied to specific situations like exams, crowded places, or social events? Keeping a journal can help you spot patterns and prepare for triggers.
2. Practice Daily Relaxation Techniques
Incorporating relaxation exercises into your daily routine can help lower overall anxiety levels:
Try mindfulness meditation apps designed for teens.
Practice yoga or stretching exercises to release tension in your body.
Spend time outdoors—nature has been shown to reduce stress!
3. Limit Stimulants
Caffeine and energy drinks might seem like lifesavers during late-night study sessions, but they can increase anxiety and trigger panic attacks. Stick to water or herbal teas instead!
4. Build a Support System
Talk to someone you trust about what you're going through—a parent, teacher, friend, or counselor. You don’t have to face this alone! If panic attacks are frequent or severely impacting your life, consider speaking with a mental health professional who can provide additional tools and support.
When Should You Seek Help?
If panic attacks are happening often or interfering with school, relationships, or daily activities, it might be time to seek professional help. Therapists trained in Cognitive Behavioral Therapy (CBT) specialize in helping people manage anxiety and panic attacks effectively.
Remember: You’re Not Alone
Panic attacks may feel overwhelming in the moment, but they don’t define who you are—and they don’t last forever. With the right tools and support system in place, you can take control of your mental health and live confidently.
