Being a teenager is tough. Between school pressures, first-time jobs, friendships, family changes and figuring out who they are, it’s no wonder teens sometimes feel overwhelmed. But when the stress goes beyond the normal ups and downs and turns into full-blown panic attacks, it’s important for parents to notice red flags and step in with support. 

What is a panic attack?

Imagine a sudden wave of intense fear that feels like it’s coming out of nowhere. That’s kind of what a panic attack is like. It’s a rush of overwhelming physical and mental sensations that can be really scary. They can make a teen feel like they’re losing control or even dying. 

It’s important to understand that panic attacks aren’t just “being really nervous” or “overreacting.” They’re serious and extremely real psychiatric events. 

A lot of people use the terms panic attack and anxiety attack interchangeably. While they seem similar, they’re different:

• Panic attacks — These happen suddenly and intensely, often without a clear trigger. They reach their worst point quickly, peaking within minutes and typically last 20–30 minutes.
• Anxiety attacks — These attacks build up over time and are usually connected to something stressful, like a big test or a family argument. 

Anxiety attacks aren’t formally defined in the DSM-5, but the term is still often used to describe sudden overwhelming fear. Knowing the difference can help you figure out what’s happening with your teen and what kind of support they need. 

What are the symptoms of panic attacks in teens?

Recognizing a panic attack isn’t always easy, especially because the symptoms can seem like other health problems. Here’s what to look for:

• Physical symptoms — These are the body’s reactions during a panic attack. You may notice your teen experiencing:
• Rapid heartbeat or pounding heart
• Chest pain or tightness
• Shortness of breath or feeling like they can’t breathe
• Sweating
• Dizziness or light-headedness
• Nausea or stomach pain
• Chills or hot flashes
• Trembling or shaking
• Numbness/tingling (paresthesias)
• Behavioral symptoms — How your teen acts may also change during or after a panic attack:
• Avoiding places or situations that may cause a panic attack
• Having a sudden need to escape a situation
• Pacing or restlessness
• Isolating from friends or family
• Mental symptoms — Panic attacks have a big impact on your teen’s thoughts and feelings, too. Some things they may be thinking or feeling include:
• Feeling detached from reality or themselves
• Having an intense fear of losing control 
• Having the fear of dying
• Experiencing overwhelming feelings of doom or dread

Suicidality or self-harming behavior can co-occur with mood disorders. If you’re teen is at risk of hurting themselves, call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support.

Red flag symptoms of a panic attack in teens 

While all symptoms are important, there are certain red flags you should never ignore. These signs mean your teen could be in the middle of a serious panic attack:

• Intense fear or discomfort that appears suddenly and feels overwhelming. This isn’t just run-of-the-mill worry; it’s a powerful wave of fear.
• Rapid heartbeat that feels like their heart is pounding out of their chest and  seems to come out of nowhere 
• Difficulty breathing to the point that they feel like they’re choking or smothering
• Fear of dying or losing control, even when they know logically that they’re safe

If you notice these symptoms in your teen, it’s important to stay calm and help them through the attack, which we’ll discuss in the next section. If these attacks happen repeatedly, it’s essential to seek professional help afterward. 

Helping your teen calm down during a panic attack

It can be scary to watch your teen go through a panic attack, but there are things you can do to help them in the moment:

• Stay calm — Your presence can be reassuring. Speak in a soothing voice. 
• Acknowledge their feelings — Let them know it’s OK to feel scared and you’re there for them. Avoid saying things like, “just calm down,” which can feel dismissive and escalate the situation. 
• Encourage slow, deep breathing — Guide them through slow breaths in through their nose and out through their mouth. If it helps your teen, you can count breaths together. 
• Ground them in the present — Help them focus on their senses using grounding techniques. Ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell and one thing they can taste, or one slow breath. 
• Reassure them that it will pass — Remind them that panic attacks don’t last forever and that these intense feelings will eventually ease. 
• Don’t try to reason with their fear — During a panic attack, their fear feels real. Trying to logic them out of it will not be helpful. 
• Offer gentle physical comfort — If your teen is open to it, offer to hug or hold their hand. This can sometimes be comforting. 
• Stay with them — Sometimes just knowing you’re there can make a huge difference.

After the panic attack eases and your teen has calmed down, talk with them gently about what happened and how they’re feeling. This helps to remind them that they’re not alone and that you care. 

How to help prevent panic attacks in your teen

While panic attacks can seem unpredictable, there are things you and your teen can do to help lower the chances of them happening:

• Build a routine
• Teach stress management skills
• Identify and manage triggers
• Encourage open communication
• Support their positive friendships
• Limit caffeine and screen time
• Recognize early warning signs
• Encourage seeking treatment or counseling

Helping your teen build resilience and strong emotional habits can help make a big difference in preventing or limiting future panic attacks. 

Treatment at Lightfully Teen can make a real difference in your teen’s life

If your teen is having panic attacks, it’s important to seek professional help. Treatment can teach them healthy coping skills, uncover triggers and build confidence. 

At Lightfully Teen, we use our Precision Care Model (PCM) to help teens address their mental health conditions. We don’t take a one-size-fits-all approach. We create a customized treatment plan based on your teen’s unique needs using evidence-based techniques. The goal of these plans are to provide whole-person-centered care by working with  deeply compassionate experts. 

We see your teen as the whole, unique person they are, not just a diagnosis. Our goal is to provide support for every part of your teen’s life: their relationships, their thinking patterns and their behaviors. Healing is about so much more than stopping symptoms; it’s about building a stronger, happier future. 

Change is possible. When you’re ready to take the first step to help your teen, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of your teen.