What Is a Panic Attack?

Ages 3-5 Simple Explanation

You know how sometimes you get scared really, really fast -- like when a loud noise surprises you? A panic attack is like getting that super-scared feeling, but even bigger, and it happens even when nothing scary is around.

When someone has a panic attack, their heart beats really fast, like they just ran a race. Their tummy might hurt, and they might feel like crying. It's like their body thinks something scary is happening, even when it is not.

The good thing is that panic attacks always stop. They do not last forever. It's like a storm -- it is loud and scary, but then the sun comes back out. The scared feeling goes away.

If you or someone you know gets really scared like this, it helps to hold a grown-up's hand, take slow deep breaths, and know that you are safe. The feeling will pass, and you will be okay.

Ages 6-8 More Detail

A panic attack is when your body suddenly feels really, really scared -- even when nothing dangerous is actually happening. Your heart starts pounding super fast, you might feel dizzy, your hands might get sweaty or shaky, and it can be hard to breathe. It feels terrible, but here is the important part: it is not dangerous and it always goes away.

Your body has a built-in alarm system for when you are in danger. If a bear walked into your living room, your body would kick into high gear to help you run away. A panic attack is when that alarm goes off by mistake -- there is no bear, but your body acts like there is.

Panic attacks usually last about 5 to 20 minutes. They feel like they last forever, but they do not. Once your body realizes there is no real danger, it starts to calm down on its own.

Some kids have panic attacks when they are stressed, worried, or in crowded places. Other times they seem to happen for no reason at all. Both are normal. You did not do anything wrong to cause it.

If you feel a panic attack starting, there are things that help. Take slow breaths -- breathe in for 4 counts, hold for 4, breathe out for 4. Hold something cold, like an ice cube. Name 5 things you can see around you. These tricks help your brain realize you are safe.

If panic attacks happen a lot, it is a good idea to talk to a doctor or a therapist. They can teach you more ways to handle them and figure out if something is triggering them. You do not have to deal with this alone.

Ages 9-12 Full Explanation

A panic attack is a sudden wave of intense fear that triggers a strong physical reaction in your body, even though there is no actual danger present. Your heart pounds, you feel like you cannot breathe, you might get dizzy or shaky, and you may feel like something truly terrible is about to happen. It is one of the scariest feelings a person can experience, but here is the truth: panic attacks are not dangerous and they always end.

Here is what is actually happening in your body during a panic attack. You have a built-in alarm system called the fight-or-flight response. It is designed to save your life in emergencies -- like if you were about to be hit by a car, your body would flood with energy to help you move fast. A panic attack is that same alarm system going off at the wrong time, like a fire alarm ringing when there is no fire. Your body is responding to a threat that is not there.

Panic attacks usually peak within about 10 minutes and pass within 20 to 30 minutes, though they can feel much longer. Common symptoms include a racing heart, shortness of breath, chest tightness, tingling in your hands, sweating, dizziness, and a feeling like you are going to die or lose control. Many kids who have their first panic attack think they are having a heart attack because the symptoms are so physical.

Anyone can have a panic attack. They are more common during stressful times -- big tests, family problems, social pressure -- but they can also seem to come out of nowhere. Some kids have one and never have another. Other kids have them repeatedly, which is called panic disorder. Neither situation is something to be ashamed of.

If you feel a panic attack coming on, try these grounding techniques. Breathe slowly: inhale for 4 seconds, hold for 4, exhale for 6. This actually slows your heart rate. Use the 5-4-3-2-1 method: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This pulls your brain out of panic mode and back into the present moment. Hold something cold, like ice, to jolt your senses.

If panic attacks are happening regularly, talk to a parent or school counselor. A therapist who works with young people can teach you specific tools to manage them and can help figure out if there are underlying worries feeding the attacks. Lots of people deal with this, and there are proven ways to get it under control.