Your teen is gasping for air, clutching their chest, and trembling. Their face is pale, and they’re saying, “I can’t breathe!” or “I think I’m dying!” You try to calm them down, but nothing seems to work.
As a parent, seeing your teen in this state is terrifying. You might wonder:
- Is my child having a heart attack?
- What if they pass out?
- How can I help them stop this?
Panic attacks can be overwhelming, sudden, and frightening, but they are not life-threatening. The key to helping your teen is understanding what’s happening, responding appropriately, and seeking the right support.
At Outside The Norm Counseling in Temecula, CA, we specialize in teen anxiety, panic attacks, and emotional regulation. If your teen struggles with panic attacks, therapy can help them regain control.
This guide will cover:
- The difference between a panic attack and an anxiety attack
- Why panic attacks happen and common triggers
- What panic attacks feel like (so you can recognize them)
- What to do (and what NOT to do) when your teen has a panic attack
- How therapy—especially DBT skills—helps teens manage panic attacks
- Long-term strategies to prevent future panic attacks
If your teen is frequently experiencing panic attacks, call 951-395-3288 today to schedule therapy in Temecula, Murrieta, Wildomar, Canyon Lake, Menifee, or online throughout California.
Panic Attack vs. Anxiety Attack: What’s the Difference?
Many parents confuse panic attacks and anxiety attacks, but they are not the same.
Panic Attack:
- Sudden and unexpected, even when there’s no immediate danger
- Intense physical symptoms (chest pain, shortness of breath, dizziness)
- Peaks within 10-15 minutes, then subsides
- Often described as feeling like a heart attack or “losing control”
- Can happen out of nowhere
Anxiety Attack:
- Builds up gradually in response to stress
- Feels more like excessive worry and dread
- Can last hours or even days
- Often triggered by a specific stressor (school, relationships, social events)
- Responds more easily to calming techniques
While anxiety attacks involve prolonged worry, panic attacks feel like an immediate crisis—even though they aren’t dangerous.
Why Do Panic Attacks Happen?
Panic attacks occur when the brain’s “fight-or-flight” system misfires, making the body believe it’s in immediate danger when there’s no real threat.
Common Triggers of Teen Panic Attacks:
- Academic pressure (exams, perfectionism, fear of failure)
- Social anxiety (fear of embarrassment, peer pressure)
- Past trauma (bullying, emotional neglect, loss)
- Big life changes (moving, divorce, new school)
- Health fears (worrying about illnesses, panic about fainting or choking)
- Caffeine or stimulant use (energy drinks, excessive coffee)
For some teens, panic attacks happen randomly without an obvious trigger. Others develop panic disorder, where the fear of having another attack makes them avoid situations.
How to Recognize a Panic Attack in Your Teen
If your teen is experiencing any of the following symptoms, they may be having a panic attack:
Physical Symptoms
- Rapid heartbeat or chest pain
- Shortness of breath (feeling like they can’t get enough air)
- Dizziness or feeling like they might pass out
- Shaking, sweating, or chills
- Nausea or stomach pain
- Numbness or tingling in hands or feet
Emotional Symptoms
- Feeling like they are “losing control”
- Extreme fear of dying or going crazy
- Feeling disconnected from reality (derealization)
- Feeling detached from their body (depersonalization)
Panic attacks are distressing but not dangerous. However, repeated attacks can severely impact a teen’s life.
What to Do When Your Teen Has a Panic Attack
1. Stay Calm and Reassure Them
Your teen looks to you for cues. If you panic, it makes things worse. Speak slowly and gently:
- “You are safe. I’m here with you.”
- “This will pass. I promise.”
- “Your body is reacting to stress, but you are okay.”
2. Guide Them Through Grounding Techniques
Try DBT mindfulness skills to bring them back to reality:
- 5-4-3-2-1 Method: Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.
- Cold Water Trick: Splash cold water on their face or have them hold an ice cube.
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat.
3. Help Them Breathe Slowly
Shallow breathing makes panic attacks worse. Encourage deep, slow breaths:
- “Breathe in through your nose for 4 seconds, out through your mouth for 6 seconds.”
- “Imagine you are blowing up a balloon—slow and steady.”
4. Avoid Dismissive or Invalidating Comments
Never say:
- “Just calm down.”
- “You’re overreacting.”
- “You’re fine—snap out of it.”
Instead, validate their fear:
- “I know this feels scary. I’m here.”
- “This will pass. You are safe.”
5. Seek Professional Support
If panic attacks are frequent, therapy is essential for long-term management.
How Therapy Can Help Your Teen Manage Panic Attacks
At Outside The Norm Counseling, we use:
- Cognitive Behavioral Therapy (CBT) – Helps teens challenge panic-inducing thoughts.
- Dialectical Behavior Therapy (DBT) – Teaches distress tolerance and mindfulness skills for panic attacks.
- Exposure Therapy – Gradually helps teens face panic triggers in a safe way.
- Family Therapy – Strengthens communication and support between parents and teens.
Therapy helps teens understand their anxiety, develop coping strategies, and regain control over their emotions.
Long-Term Strategies to Prevent Panic Attacks
- Encourage healthy sleep habits (teens need 8-10 hours per night)
- Reduce caffeine and stimulant intake
- Teach them daily mindfulness techniques
- Encourage journaling to track triggers
- Ensure they engage in regular physical activity
Get Help for Teen Panic Attacks in Temecula, CA
If your teen is struggling with panic attacks, don’t wait. Early intervention prevents anxiety from escalating.
At Outside The Norm Counseling, we provide:
- Teen anxiety therapy in Temecula, Murrieta, Wildomar, Canyon Lake, Menifee, and online throughout California
- Specialized treatment for panic attacks
- Parent guidance and support
Call 951-395-3288 today to schedule a therapy session and help your teen regain control.
Your teen doesn’t have to live in fear of panic attacks. Help is available. Healing is possible.
About the Author
Veronica Cisneros, LMFT, is the founder of Outside The Norm Counseling in Temecula, California. As a licensed marriage and family therapist, speaker, and host of Empowered and Unapologetic, Veronica helps high-achieving moms navigate the challenges of parenting, relationships, and personal growth. With a direct, no-BS approach, she provides actionable strategies that create lasting change. When she’s not working, she’s living the real-life struggles of motherhood firsthand. Click here to book an appointment or call 951-395-3288.
