Worry Attacks and Panic Attacks 😵‍💫

It’s common to feel worried or scared from time to time. That’s normal.

But sometimes those feelings get really big, and that can feel scary.

These feelings can either be a worry attack (also known as an anxiety attack), or a panic attack which can be overwhelming and scary.

So what is an anxiety attack?

This is when your worries can get too strong, you don’t feel in control of them. These can be caused by being scared about something, being in a stressful place, thinking about something that is upsetting, or feeling under pressure.

What do they feel like?

Everyone is different, so what they actually feel like may vary from person to person, but it might feel like having a fast heartbeat, feeling sick or shaky, having a tummy ache, or even feeling tired. 🫀

How long does it last?

This can vary depending on the type of worry, and person, but they usually build up slowly over time – an example might be if someone is afraid of the dentist and know they have an appointment in a couple of months time.

Any time you feel strong worried or anxious for an amount of time, always seek support by speaking to an adult, teacher or trusted friend.

What is a panic attack?

A panic attack is a sudden, very strong feeling of fear. It can happen even when nothing scary is happening.

What does it feel like?

As with an anxiety attack, anyone who experiences one may not have the same symptoms. Symptoms can include having a racing heart, feeling dizzy, feeling hot or cold, feeling like you have trouble breathing, feeling shaky, or like something bad will happen. 🥴

Why are the feelings so strong or intense?

This is your body thinking there is a danger, and it is simply trying to protect you – even when there isn’t any danger, and you’re actually still safe.

How long does it last? ⌚

The strongest part usually lasts about 10 minutes, then it slowly goes away.

What to do if it feels like you are having a panic attack 🆘

1. Breathe slowly – box breathing can help to regulate your breathing pattern. Try:

• Breathe in for 4 seconds

• Hold for 4 seconds

• Breathe out for 4 seconds

• Hold for 4 seconds

2. Look around the room – naming things you can see, touch, hear, smell, or taste can distract your brain and act like a reset.

3. Say something to calm yourself down like:

• “I am safe.”

• “This will pass.”

4. Try a distraction to encourage you to focus on something else. Examples could be:

• Hold something cold

• Chew gum or a mint

• Count backwards

Panic Vs Anxiety - what's the difference?

When to Get Help

If panic attacks or worry attacks make it hard to do everyday things, it’s important to talk to a trusted adult or a friend.

Remember 🤗

Feeling worried or panicky doesn’t mean someone is weak. It’s just the body trying to protect them. The feelings can be big and scary, but they always pass.