If you've ever felt like your heart was racing, your chest was tight, and you couldn't catch your breath—all for no clear reason—you might have experienced a panic attack. These episodes can be scary, especially the first time they happen, but you're not alone. Panic attacks are more common in teens than many people realize, and they are treatable.
This guide breaks down what panic attacks are, why they happen, and most importantly—how to get through them.
A panic attack is a sudden rush of intense fear or discomfort that peaks within minutes. It’s often triggered by stress, anxiety, or even seemingly nothing at all.
These symptoms usually go away within 10–30 minutes, even if they feel overwhelming at the time.
Even if you can’t pinpoint a cause, that doesn’t mean your experience isn’t real or valid.
Inhale through your nose for 4 seconds, hold for 4, exhale through your mouth for 6. Repeat.
Try the 5-4-3-2-1 method:
Tell yourself, “This is a panic attack. I’m safe. It will be over soon.”
Stand up and stretch, walk around the room, or focus on something specific like a song or an object.
If panic attacks are happening often or interfering with school, friendships, or sleep, it’s a good time to talk to a therapist. Panic attacks are very treatable through therapy, especially Cognitive Behavioral Therapy (CBT), which helps reframe the thoughts that trigger your body’s panic response.
A panic attack can feel like the world is spinning out of control—but it isn’t. You can learn to manage panic, take back your power, and feel calm again.
