How to Stop a Panic Attack: Calm Steps for Teens and Parents

If you’ve ever wondered how to stop a panic attack, chances are you’ve felt that sudden rush yourself, or you’ve watched your teen go through one and felt completely helpless. Your heart pounds, your breath gets short, and your mind insists something is terribly wrong.

Here’s the good news. Panic attacks feel awful, but they aren’t dangerous, and the worst of it usually passes within minutes. With a few simple steps and the right words, you can help yourself or your teen get through one with a lot less fear.

At Davis-Smith Mental Health in New Lenox, IL, anxiety is at the center of our work, and every therapist on our team works with it. Families come to us from all over Will County, including Frankfort, Mokena and Joliet.

This post is part of our complete guide to teen anxiety, which covers the signs, causes and what helps, all in one place.

What Is a Panic Attack, Really?

A panic attack is a sudden wave of intense fear that comes with very real feelings in the body. It can show up during a stressful moment, like right before a test, or it can seem to come out of nowhere while you’re watching TV on the couch.

Here’s what a panic attack can feel like:

• In your body: a racing or pounding heart, a tight chest, shortness of breath, shaking, sweating, chills or hot flashes, an upset stomach, dizziness, or tingling hands.
• In your mind: a sense that something terrible is about to happen, a fear of losing control, or feeling strangely far away from yourself.
• Afterward: feeling wiped out, shaky or tired, sometimes for the rest of the day.

Think of it as your body’s alarm system going off at the wrong time. It’s the same fight or flight reaction that would help you jump out of the way of a car, firing when there’s no real danger in the room. The Mayo Clinic has a clear overview of panic attacks if you’d like to read more.

How to Stop a Panic Attack in the Moment

Let’s be honest: you can’t always switch a panic attack off like a light. What you can do is stop fighting it, help your body settle, and let the wave pass with less fear. When you’re learning how to stop a panic attack, try these steps in order:

1. Name it. Say to yourself, “This is a panic attack. It feels terrible, but it will pass.” Naming it takes away some of the “what is happening to me?” fear that keeps the alarm ringing.
2. Slow your breathing. Breathe in through your nose for a count of four, then out through your mouth for a count of six. A longer breath out helps your body get the message that it’s okay to calm down.
3. Plant your feet. Press your feet into the floor and notice the chair or ground holding you up. Feeling something solid helps your mind come back to the room.
4. Use your senses. Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Our post on grounding techniques for anxiety has more ideas like this one.
5. Hold something comforting. A smooth stone, a soft hoodie sleeve or a cool water bottle gives your hands and your brain something steady to focus on.
6. Ride the wave. Remind yourself that panic rises, peaks and then falls. You don’t have to make it disappear; you only have to let it pass.

It helps to practice these when you feel calm, too. Skills you’ve rehearsed on an ordinary Tuesday are much easier to reach for when your heart starts racing.

What Not to Do During a Panic Attack

When panic hits, it’s natural to do things that accidentally make it stronger. We all do it! Here are a few common traps, with a kinder swap for each:

Instead of this	Try this
Fighting the feeling or telling yourself to “just stop”	Letting it be there and reminding yourself it will pass
Breathing fast and shallow to “get more air”	Slowing down and making each breath out a little longer
Searching your symptoms on your phone mid-attack	Putting the phone down and naming what you see around you
Leaving every place where panic has happened before	Staying a few minutes longer when you can, with support
Telling a teen “Calm down, you’re fine”	Saying “I’m right here. We’ll get through this together.”

Avoiding places can feel like it helps in the short term. Over time, though, it can make life feel smaller, and that’s a good moment to bring in some extra support.

How to Help a Teen Through a Panic Attack

Watching your child panic is one of the hardest things a parent can see. Your instinct is to fix it fast, and that’s love talking. What helps most, though, is your calm presence.

Before you say anything, take one slow breath yourself. Teens borrow calm from the adults around them, so your steady voice matters more than finding the perfect words.

Here are some things you can say, in your own words:

• “I’m right here. I’m not going anywhere.”
• “This feels really scary, and it’s going to pass.”
• “Let’s breathe together. In for four, out for six.”
• “You don’t have to talk. Just squeeze my hand if you want.”
• “What do you need from me right now?”
• “You got through the last one, and you’ll get through this one too.”

Keep your words short and your voice low and slow. A panicking brain can’t take in a long speech, so a few simple words work better than a lecture.

After the Panic Passes

Once your teen feels calmer, skip the big talk for now. Offer water, a snack or a quiet spot, and let them rest.

Later, maybe on a car ride or a walk after dinner, you can ask a few gentle questions:

• “What did that feel like for you?”
• “Did anything seem to set it off, or did it come out of nowhere?”
• “What helped, even a little?”
• “What would you want me to do if it happens again?”

Teaching your teen how to stop a panic attack works best during these calm moments, not in the middle of one. Practice the breathing together at the kitchen table, and let them pick the steps that feel most like them.

What Panic Can Look Like at Different Ages

Panic can look a little different depending on age. Here’s what you might notice:

• Preteens (10 to 12): They may not have words for it yet. You might hear “I feel sick” or “I can’t breathe,” see tears or clinging, or get a call from the school nurse about a stomachache.
• Teens: Many teens hide it because they feel embarrassed. They might leave class suddenly, skip a party at the last minute, or say they “just felt weird” at practice.
• Young adults and adults: Panic can show up during big changes, like starting college, a new job or a long commute. Some people worry something is wrong with their heart.

If your teen seems anxious a lot of the time, not only during panic, our post on the signs of teen anxiety can help you spot the patterns. Our guide to coping skills for teens has more everyday tools, too.

When Knowing How to Stop a Panic Attack Isn’t Enough

One panic attack doesn’t mean something is seriously wrong. The KidsHealth panic disorder factsheet notes that a single attack usually doesn’t call for special help, and it shares useful ideas for supporting students at school.

It may be time to talk with a therapist if:

• Panic attacks keep coming back, or your teen worries a lot about having the next one.
• Your teen starts avoiding school, driving, practices, stores or friends because of panic.
• Sleep, grades, work or friendships are starting to take a hit.
• Your teen asks for help, or you have a gut feeling that something is off.

The National Institute of Mental Health has a helpful guide to panic disorder that walks through what it is and how it’s treated. Reaching out doesn’t mean something is terribly wrong, and it doesn’t mean you’ve failed as a parent.

Safety First

Panic symptoms like chest pain and trouble breathing can look like other medical problems. If it’s the first time, if the symptoms feel different than usual, or if you’re not sure what’s happening, call 911 or go to the nearest emergency room. It’s always OKAY to get checked, and your family doctor can help sort out what’s going on.

If you or your teen ever feel unsafe or have thoughts of hurting yourself, call or text 988, the Suicide and Crisis Lifeline, any time of day or night. If anyone is in immediate danger, call 911 or go to the nearest emergency room.

How Davis-Smith Mental Health Helps With Panic Attacks

Anxiety is at the heart of what we do at Davis-Smith Mental Health. When you call or request a session, we’ll match you or your teen with the therapist who fits best, so you don’t have to guess who to ask for.

In sessions, our therapists help clients understand what anxiety is actually doing in their body and mind, and how to stop a panic attack from taking over the day. Together, they build real tools to use at school, at home and in the moments panic shows up, then take small steps back toward the places and plans panic has been crowding out.

We see clients in person at our New Lenox office and by telehealth for anyone physically located in Illinois. You can learn more about our anxiety therapy and teen anxiety counseling, or meet our team.

Panic is scary, but it doesn’t get to run your life. You are stronger than this moment, and you don’t have to figure it out alone.