Managing Panic Attacks, Teen

A panic attack is a sudden and severe episode of anxiety along with physical symptoms such as sweating, shaking, and shortness of breath. During a panic attack, you may feel like you are having a heart attack or that you cannot breathe. A panic attack may last 5–10 minutes. These attacks may come on suddenly without any obvious cause and then pass. It is important to know that you can learn ways to manage panic attacks.

If you have frequent panic attacks, you may have a panic disorder. Part of having a panic disorder is being constantly afraid of having another panic attack. Sometimes, medicines may be used to treat panic attacks or panic disorder in teens.

How to recognize a panic attack

Symptoms of a panic attack may include the following:

• Pounding heartbeats, chest pain or pressure, and shortness of breath.
• A choking sensation.
• Sweating or redness in the face or chest (hot flushing).
• Shaking, trembling, or chills.
• Nausea or indigestion.
• Dizziness.
• Numbness and tingling.

• Feeling confused or out of body.
• Fear of dying or going crazy.
• Worried, nervous, and feeling out of control.
• Fear of having another panic attack.

How to manage a panic attack

• Remembering to take deep breaths during a panic attack. You are not in physical danger.
• Talking to a trusted adult. Sometimes, a friend's parent, a teacher, or a coach will find resources to get you the help you need.
• Identifying problems you need help fixing, such as being bullied at school.
• Learning to recognize things that may lead to panic attacks (triggers). Once you know your triggers, talk about them and find new ways to deal with them.
• Making time to do relaxing activities, such as listening to music or reading a book, or doing yoga, deep breathing, or meditation.
• Limiting the amount of time you spend on social media.
• Being physically active. Exercise is a good way to manage stress and fear. Try going for a walk or getting involved in an organized sport.

Follow these instructions at home:

Eating and drinking

• Eat a healthy diet.
  • Include foods that are high in fiber, such as beans, whole grains, and fresh fruits and vegetables.
  • Limit foods that are high in fat and processed sugars, such as fried or sweet foods.
• Limit caffeine, especially if you are feeling anxious.

Activity

• Do your normal activities as told by your health care provider.
• Ask your health care provider to suggest some activities.
• Try activities that reduce stress and anxiety.
• Be physically active every day.

General instructions

• Take over-the-counter and prescription medicines only as told by your health care provider.
• Get enough sleep and try to keep a regular schedule.
• Do not use alcohol or drugs to manage panic attacks.
• Do not use any products that contain nicotine or tobacco. These products include cigarettes, chewing tobacco, and vaping devices, such as e-cigarettes. If you need help quitting, ask your health care provider.
• Keep all follow-up visits. This is important.

Where to find support

A mental health care provider, such as a psychologist or psychiatrist, can help you learn the skills to manage panic attacks.

Where to find more information

• American Academy of Pediatrics: healthychildren.org
• American Academy of Child & Adolescent Psychiatry: www.aacap.org
• Child Mind Institute: childmind.org

Contact a health care provider if:

• You keep having panic attacks.
• You have signs of anxiety or a panic disorder.
• Your panic attacks interfere with your ability to function at home, at school, or with friends.
• You are using drugs or alcohol.

Get help right away if:

• You may be a danger to yourself or others.
• You have thoughts about death or suicide.

• Call 911.
• Call the National Suicide Prevention Lifeline at 1-800-273-8255 or 988. This is open 24 hours a day.
• Text the Crisis Text Line at 741741.

Summary

• A panic attack is a sudden and severe episode of anxiety along with physical symptoms, such as sweating, shaking, and shortness of breath.
• During a panic attack, the most important thing to remember is that panic attacks do not last long and are not dangerous.
• If you have frequent panic attacks, you may have a panic disorder.
• It is possible to learn ways to manage panic attacks. Your parents or another trusted adult can help.