Tips for Overcoming Panic Attacks

There is a certain kind of fear that shows up without warning. You might be sitting in class, watching a video, or getting ready for bed, and suddenly your heart races. Your chest tightens. It feels like you cannot breathe, but nothing around you has changed. That moment is called a panic attack, and while it feels impossible to control, it is something you can learn to manage.

Panic attacks are common among teens, especially when stress or anxiety build up for too long. They are not a sign of weakness. Your brain is working overtime to keep you safe in situations that feel threatening, even if they aren't.

Understanding What Is Happening

When your brain senses danger, it sends signals through your body to get ready to fight or run. Your breathing speeds up, your pulse jumps, and your stomach twists. Think of it like a smoke alarm going off when you burn toast: the alarm works, it's just reacting to the wrong thing.

The good news is that panic attacks end. Knowing that they have a beginning, middle, and end helps you feel less trapped inside them.

What Helps in the Moment

When panic hits, start small. The goal is not to make it disappear instantly, but to help your body calm down enough to remember you are safe.

Try slowing your breathing. Inhale through your nose for four seconds, hold it for two, and exhale through your mouth for six. It may sound simple, but controlled breathing signals to your brain that the emergency is over.

Ground yourself in what is real. Look around and name things you can see or touch. Feel your feet against the floor, your hands against a desk, the air around you. Panic lives in your head, but grounding brings you back to your body.

If you can, move. Walk, stretch, or shake your hands gently. Panic creates energy that needs somewhere to go.

And if none of that seems to work right away, that is okay. Your job is not to stop panic perfectly. It is to remind yourself that it will pass.

Creating a Plan

Think ahead for the next time panic might show up. Write down a few things that help, like music that calms you, someone you can text, or a place that feels safe. Having a plan makes the next episode less unpredictable.

You can also tell one person you trust what happens when you panic. Sometimes saying, “Hey, if I seem off, I just need a minute,” is enough to feel supported.

Panic attacks can feel overwhelming in the moment, but each time you get through one, you're proving to yourself that you can handle it. You are learning how to stay steady even when your brain does not cooperate. Try to take care of your body on the days between panic attacks too. Sleep, food, and movement really do matter. Panic is louder when you are running on empty.

Recovery from panic is not about never feeling anxious again. It is about knowing that when panic appears, you know what to do.