The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
We generally only cite government and peer-reviewed studies
Scientific claims and data are backed by qualified sources
Content is updated to ensure we are citing the most up-to-date data and information
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
Teen anxiety has been on the rise over the past few decades. It is estimated that one in three teenagers in the United States has anxiety, with 8.3% of them experiencing severe impairment. Anxiety and panic disorders cause a heightened state of fear. Your body has numerous ways of protecting you from danger. The fight-or-flight response is designed to help you protect yourself from real or perceived threats. Teen anxiety and panic disorders activate this system even when the danger is not real, which can cause your teen to live in constant fear of the unknown.
This article will give parents a comprehensive guide on teen panic attacks, including the symptoms, triggers, and warning signs, and help parents understand what to do when their teenager is experiencing a panic attack. If you would like more information or professional help about teen panic attacks and anxiety, Nexus Teen Academy has you covered.
What Is a Teen Panic Attack?
Panic attacks in teens are an extreme form of anxiety that causes teenagers to suddenly experience intense fear. The Diagnostic and Statistical Manual of Mental Disorders defines a panic attack as an unexpected and recurrent surge of fear whose intensity peaks within minutes of the onset of the attack.
Panic attacks are followed by a prolonged period of worry about future recurrence. When a panic attack occurs once, it does not mean your teenager has a panic disorder. They will only receive a diagnosis of a panic disorder if their panic attacks are recurrent and persistent.
Physical and Emotional Symptoms of Teen Panic Attacks
Teenagers experiencing a panic attack experience various physical and emotional symptoms. These include the following:
Tightness of the chest
Rapid heartbeat
Shortness of breath
Dizziness
An overwhelming feeling of doom or dread
A feeling of losing control of one’s body
Trembling
Shaking
Fear of death
Intense fear
Stomach cramps
Excessive sweating
Uncontrollable crying
These symptoms usually peak within ten minutes but can last longer. They can occur at any time and are scary to experience or witness.
What Causes Teen Panic Attacks
Teen panic attacks do not have a singular cause. Like other mental health conditions, they are caused by a complex interaction between biological and environmental factors. Some causes of panic attacks include the following:
Genetics and Brain Chemistry
Genetics plays a key role in the development of anxiety and panic disorders. Studies show that children of parents with anxiety have an increased likelihood of developing the condition, with specific genes increasing the likelihood of the development of anxiety and panic disorders.
Panic disorders can also be linked to neurotransmitter imbalances. It is believed that serotonin, dopamine, and norepinephrine can be linked to the development of anxiety. Similarly, disruptions in brain activity can be linked to panic disorders.
Family Conflict and Trauma
Teens who grow up in turbulent environments are more likely to experience panic attacks as they may be living in constant fear. At some point, these emotions can become overwhelming, leading to panic attacks. For example, teens who grow up being abused or witnessing domestic violence are constantly on edge. They do not know when it will be their turn to experience the violence. As a result, they develop a heightened fight-or-flight response, which can lead to the development of a panic disorder.
Academic Pressure
Academic stress contributes to the development of panic disorders. Many teens feel anxious and stressed before a major test, college admissions, and general school performance. This pressure can overwhelm your teen and cause a panic attack. The panic attack may also result from feeling underprepared for the test. Even though many teens do their best in school, parents and teachers have higher expectations for them, which can make your teen feel like they will not achieve their goal, leading to a panic attack.
Social Factors
Bullying, social anxiety, and peer rejection can lead to teen panic attacks. Teens with social anxiety struggle to connect with others. When they are put in an uncomfortable situation, they find it challenging to control their emotions, causing a panic attack. Similarly, when your teen is rejected by their friends, they may experience a panic attack.
What to Do During a Teen Panic Attack
Panic attacks can be scary to experience or witness. As a result, parents and guardians need to equip themselves with the skills to help their teens during an attack. The following are strategies you can use to help your teen:
Acknowledge the Panic Attack
During an episode or a teen panic attack, it is essential that your teen knows they are having a panic attack. Panic attacks can easily be mistaken for serious medical conditions like heart attacks. Acknowledging that your teen is having an attack is the first step toward managing the episode. When your teen acknowledges the attack, they understand they are not in danger. It will also help them remember that the episode lasts only a few minutes and its symptoms will pass. Accepting the situation can help improve the symptoms of the panic attack.
Muscle Relaxation Techniques for Panic Attacks
Progressive muscle relaxation is a technique used to relieve muscle tension. During an episode, your teen’s muscles tense up, making them stiff. Muscle relaxation can help reduce this tension and improve their symptoms. A simple exercise that can help your teen is as follows:
Lie on the floor or sit in a chair
Close your eyes and take a deep breath
Focus on a particular group of muscles, for example, your glutes
Take another deep breath as you tense up these muscles
Hold the tension for five to ten seconds
Release the muscles as you exhale
Repeat five times on one muscle group before moving to the next
Repeat until the panic attack fades
Deep Breathing Exercises for Panic Attacks
Deep breathing exercises are beneficial for teens experiencing an attack. They help your teen focus on each breath rather than the negative thoughts in their heads, which can help alleviate the symptoms of a panic attack.
A popular breathing technique is the box-breathing method. It involves the following steps:
Taking a deep breath for ten seconds
Holding in the breath for ten seconds
Exhale for ten seconds
Wait ten seconds before repeating the process
Another beneficial deep breathing exercise is the 4-7-8 breathing technique. It involves the following steps:
Inhaling for four seconds
Holding your breath for seven seconds
Breathing out slowly for eight seconds
Repeat the process
Grounding Exercises
Grounding exercises are popular methods of dealing with overwhelming emotions. The 5-4-3-2-1 technique can help your teenager during a panic attack. Here is how to practice this technique:
Ask your teen to look at and name five separate things around them. They should also describe what each object does.
Ask them to identify four different sounds and describe where each one originated.
Touch three objects and describe how these objects feel on your skin
Identify two distinct aromas or smells in the air
Describe the taste of one thing, such as candy
Medication Management
If your teen has been prescribed any medication for their panic attacks, they should take it during an episode. Medications like beta-blockers and propranolol work fast to reduce the symptoms of a panic attack. Medications like SSRIs can also prevent the recurrence of future episodes.
What Not to Do for Your Teen’s Panic Attacks
Here are a few things to avoid if your teen is dealing with a panic attack:
Avoid Minimizing Their Experiences
Statements like “you are overreacting” do more harm than good. When your teen is having a panic attack, they are scared. Telling them they are overreacting prevents them from worrying less about their condition. It makes them more anxious, and they may think they are experiencing a serious medical episode. Instead of minimizing their experiences, acknowledge that they are having a panic attack. Tell them you are there for them, or they will get through it. This will reassure them that the episode will pass.
Avoid Giving Unsolicited Advice or Forcing Them To Relax
Avoid telling your teenager to “calm down.” Although it feels normal, you should avoid saying it. You should also avoid forcing them into activities like breathing into a paper bag. If your teen does not want to do something, do not force them.
Avoid Panicking
Panicking can make your teen’s panic attack worse. It reinforces the idea that your teen is having a serious medical episode. As a parent or guardian, you should remain calm and collected during an episode.
Long-Term Strategies to Prevent Future Panic Attacks
Teen panic attacks and panic disorders are manageable mental health conditions. They can be treated using medication and psychotherapy. If your teen has a panic disorder, you should consider enrolling them in a psychotherapy program. The following are effective long-term strategies to prevent future attacks:
Therapy and Counseling Options
There are numerous therapies that can be used to help a teen struggling with panic attacks and disorders. One of the most effective forms of treatment for anxiety disorders is cognitive behavioral therapy.
Teen Cognitive Behavioral Therapy(CBT) is a popular psychotherapy approach that can help teenagers with panic disorders restructure their thinking. Cognitive restructuring, a core principle of CBT, teaches teens to identify and modify negative thought patterns. Excessive worry is a negative thought pattern that leads to panic attacks. When teens learn to dispel these thoughts, they prevent future attacks.
Pharmacological Interventions
Your teen’s doctor may prescribe medications such as selective serotonin reuptake inhibitors (SSRIs) to help manage future attacks. SSRIs are effective in ensuring neurotransmitter balance in the brain. Benzodiazepines also help in controlling panic attacks by providing immediate relief. However, benzodiazepines can be habit-forming and should only be provided if agreed upon by medical professionals.
How Nexus Teen Academy Helps Teens Breathe Easier
Nexus Teen Academy is Arizona’s premier teen mental health service provider in the Valley. We offer high-quality mental health treatment for teenagers struggling with conditions like anxiety, teen depression, and panic disorders. Our highly experienced team provides tailored services to meet your teen’s needs. At Nexus Teen Academy, we use evidence-based, holistic approaches and pharmacological interventions to help teens overcome their mental health struggles. We offer individual, group, and family therapy to ensure comprehensive treatment. Our teen residential treatment program gives your teen 24-hour access to a therapist who will ensure your teen remains safe during their stay.
Remember that panic disorders are highly manageable and treatable. If you would like to enroll your teen in one of our programs, feel free to contact us.
Frequently Asked Questions (FAQs)
At what age do panic attacks usually start in teens?
Panic attacks can occur at any age. However, they are more likely to start during adolescence, usually between the ages of 14 and 17.
Is it normal for teens to have panic attacks at school?
Yes, although panic attacks can occur anywhere, it is common for them to happen at school. This is due to triggers like academic pressure, bullying, or social rejection.
Executive Director Hannah Carr, LPC and nexus_admin
Panic Attacks in Teens: What to Know
FACT CHECKED
The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
Published By Nexus Teen Academy
Nexus Teen Academy
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
Published On August 16, 2025
Table of Contents
Teen anxiety has been on the rise over the past few decades. It is estimated that one in three teenagers in the United States has anxiety, with 8.3% of them experiencing severe impairment. Anxiety and panic disorders cause a heightened state of fear. Your body has numerous ways of protecting you from danger. The fight-or-flight response is designed to help you protect yourself from real or perceived threats. Teen anxiety and panic disorders activate this system even when the danger is not real, which can cause your teen to live in constant fear of the unknown.
This article will give parents a comprehensive guide on teen panic attacks, including the symptoms, triggers, and warning signs, and help parents understand what to do when their teenager is experiencing a panic attack. If you would like more information or professional help about teen panic attacks and anxiety, Nexus Teen Academy has you covered.
What Is a Teen Panic Attack?
Panic attacks in teens are an extreme form of anxiety that causes teenagers to suddenly experience intense fear. The Diagnostic and Statistical Manual of Mental Disorders defines a panic attack as an unexpected and recurrent surge of fear whose intensity peaks within minutes of the onset of the attack.
Panic attacks are followed by a prolonged period of worry about future recurrence. When a panic attack occurs once, it does not mean your teenager has a panic disorder. They will only receive a diagnosis of a panic disorder if their panic attacks are recurrent and persistent.
Physical and Emotional Symptoms of Teen Panic Attacks
Teenagers experiencing a panic attack experience various physical and emotional symptoms. These include the following:
These symptoms usually peak within ten minutes but can last longer. They can occur at any time and are scary to experience or witness.
What Causes Teen Panic Attacks
Teen panic attacks do not have a singular cause. Like other mental health conditions, they are caused by a complex interaction between biological and environmental factors. Some causes of panic attacks include the following:
Genetics and Brain Chemistry
Genetics plays a key role in the development of anxiety and panic disorders. Studies show that children of parents with anxiety have an increased likelihood of developing the condition, with specific genes increasing the likelihood of the development of anxiety and panic disorders.
Panic disorders can also be linked to neurotransmitter imbalances. It is believed that serotonin, dopamine, and norepinephrine can be linked to the development of anxiety. Similarly, disruptions in brain activity can be linked to panic disorders.
Family Conflict and Trauma
Teens who grow up in turbulent environments are more likely to experience panic attacks as they may be living in constant fear. At some point, these emotions can become overwhelming, leading to panic attacks. For example, teens who grow up being abused or witnessing domestic violence are constantly on edge. They do not know when it will be their turn to experience the violence. As a result, they develop a heightened fight-or-flight response, which can lead to the development of a panic disorder.
Academic Pressure
Academic stress contributes to the development of panic disorders. Many teens feel anxious and stressed before a major test, college admissions, and general school performance. This pressure can overwhelm your teen and cause a panic attack. The panic attack may also result from feeling underprepared for the test. Even though many teens do their best in school, parents and teachers have higher expectations for them, which can make your teen feel like they will not achieve their goal, leading to a panic attack.
Social Factors
Bullying, social anxiety, and peer rejection can lead to teen panic attacks. Teens with social anxiety struggle to connect with others. When they are put in an uncomfortable situation, they find it challenging to control their emotions, causing a panic attack. Similarly, when your teen is rejected by their friends, they may experience a panic attack.
What to Do During a Teen Panic Attack
Panic attacks can be scary to experience or witness. As a result, parents and guardians need to equip themselves with the skills to help their teens during an attack. The following are strategies you can use to help your teen:
Acknowledge the Panic Attack
During an episode or a teen panic attack, it is essential that your teen knows they are having a panic attack. Panic attacks can easily be mistaken for serious medical conditions like heart attacks. Acknowledging that your teen is having an attack is the first step toward managing the episode. When your teen acknowledges the attack, they understand they are not in danger. It will also help them remember that the episode lasts only a few minutes and its symptoms will pass. Accepting the situation can help improve the symptoms of the panic attack.
Muscle Relaxation Techniques for Panic Attacks
Progressive muscle relaxation is a technique used to relieve muscle tension. During an episode, your teen’s muscles tense up, making them stiff. Muscle relaxation can help reduce this tension and improve their symptoms. A simple exercise that can help your teen is as follows:
Deep Breathing Exercises for Panic Attacks
Deep breathing exercises are beneficial for teens experiencing an attack. They help your teen focus on each breath rather than the negative thoughts in their heads, which can help alleviate the symptoms of a panic attack.
A popular breathing technique is the box-breathing method. It involves the following steps:
Another beneficial deep breathing exercise is the 4-7-8 breathing technique. It involves the following steps:
Grounding Exercises
Grounding exercises are popular methods of dealing with overwhelming emotions. The 5-4-3-2-1 technique can help your teenager during a panic attack. Here is how to practice this technique:
Medication Management
If your teen has been prescribed any medication for their panic attacks, they should take it during an episode. Medications like beta-blockers and propranolol work fast to reduce the symptoms of a panic attack. Medications like SSRIs can also prevent the recurrence of future episodes.
What Not to Do for Your Teen’s Panic Attacks
Here are a few things to avoid if your teen is dealing with a panic attack:
Avoid Minimizing Their Experiences
Statements like “you are overreacting” do more harm than good. When your teen is having a panic attack, they are scared. Telling them they are overreacting prevents them from worrying less about their condition. It makes them more anxious, and they may think they are experiencing a serious medical episode. Instead of minimizing their experiences, acknowledge that they are having a panic attack. Tell them you are there for them, or they will get through it. This will reassure them that the episode will pass.
Avoid Giving Unsolicited Advice or Forcing Them To Relax
Avoid telling your teenager to “calm down.” Although it feels normal, you should avoid saying it. You should also avoid forcing them into activities like breathing into a paper bag. If your teen does not want to do something, do not force them.
Avoid Panicking
Panicking can make your teen’s panic attack worse. It reinforces the idea that your teen is having a serious medical episode. As a parent or guardian, you should remain calm and collected during an episode.
Long-Term Strategies to Prevent Future Panic Attacks
Teen panic attacks and panic disorders are manageable mental health conditions. They can be treated using medication and psychotherapy. If your teen has a panic disorder, you should consider enrolling them in a psychotherapy program. The following are effective long-term strategies to prevent future attacks:
Therapy and Counseling Options
There are numerous therapies that can be used to help a teen struggling with panic attacks and disorders. One of the most effective forms of treatment for anxiety disorders is cognitive behavioral therapy.
Teen Cognitive Behavioral Therapy (CBT) is a popular psychotherapy approach that can help teenagers with panic disorders restructure their thinking. Cognitive restructuring, a core principle of CBT, teaches teens to identify and modify negative thought patterns. Excessive worry is a negative thought pattern that leads to panic attacks. When teens learn to dispel these thoughts, they prevent future attacks.
Pharmacological Interventions
Your teen’s doctor may prescribe medications such as selective serotonin reuptake inhibitors (SSRIs) to help manage future attacks. SSRIs are effective in ensuring neurotransmitter balance in the brain. Benzodiazepines also help in controlling panic attacks by providing immediate relief. However, benzodiazepines can be habit-forming and should only be provided if agreed upon by medical professionals.
How Nexus Teen Academy Helps Teens Breathe Easier
Nexus Teen Academy is Arizona’s premier teen mental health service provider in the Valley. We offer high-quality mental health treatment for teenagers struggling with conditions like anxiety, teen depression, and panic disorders. Our highly experienced team provides tailored services to meet your teen’s needs. At Nexus Teen Academy, we use evidence-based, holistic approaches and pharmacological interventions to help teens overcome their mental health struggles. We offer individual, group, and family therapy to ensure comprehensive treatment. Our teen residential treatment program gives your teen 24-hour access to a therapist who will ensure your teen remains safe during their stay.
Remember that panic disorders are highly manageable and treatable. If you would like to enroll your teen in one of our programs, feel free to contact us.
Frequently Asked Questions (FAQs)
Panic attacks can occur at any age. However, they are more likely to start during adolescence, usually between the ages of 14 and 17.
Yes, although panic attacks can occur anywhere, it is common for them to happen at school. This is due to triggers like academic pressure, bullying, or social rejection.