Feeling very afraid or panicking all of a sudden for no reason

Panic attacks are scary. A panic attack is a sudden burst of intense physical symptoms that are very uncomfortable, such as a racing heart, sweating, shaking, dizziness, shortness of breath, and nausea. When feeling these symptoms, people, including students and teenagers, often think something is terribly wrong. They may believe they are dying, going crazy, or losing control.

Although these episodes may last only a few minutes, they are very frightening. After a first episode, the fear of another one can lead students to avoid classes, field trips, or other school activities.

What is typical?

Even though our bodies have a natural alarm system that goes off when something is wrong to prepare us for emergencies, panic attacks are not a typical or expected reaction. Usually, when students and teenagers have panic attacks, their alarm goes off without a real threat or problem.

Panic attacks can be triggered by certain situations, but often they happen out of the blue. A student may have a crisis during a regular class, at recess, or even during a moment of relaxation. Many students and teenagers describe them as feeling like the room is closing in on them, they cannot breathe, or they are about to die. Panic attacks can include:

• Feelings of imminent danger
• The need to escape
• Rapid heartbeat
• Sweating
• Trembling
• Shortness of breath
• Feeling of choking
• Chest pain
• Dizziness
• Feeling that things are unreal
• Fear of losing control
• Fear of dying
• Tingling sensations
• Chills or hot flashes

Most students and teenagers who experience one panic attack do not have more. However, some may worry so much about having another attack that they avoid places or activities where they might feel unsafe. This worrying can increase the chances of having more attacks. It’s important for educators to understand that panic attacks, while not typical, can occur and are very frightening for students.

When should I be concerned?

Students who have panic attacks and then fear having more, often become very scared of the physical feelings like a fast heartbeat, sweating, or dizziness, even when they are not having an attack. This fear can make them pay extra attention to these feelings and think they are signs of another attack coming. This worry leads to more anxiety, making them more likely to have more attacks, creating a cycle.

Panic attacks show that a student is struggling and needs attention and support, even if they only happen once. Early help can stop the cycle from getting stronger.

Signs of concern may include:

• Having experienced a panic attack
• Experiencing sudden physical symptoms
• Feeling a loss of control during a panic attack
• Fearing fainting or dying during an attack
• Feeling that things are not real during an attack
• Worrying about having another attack
• Wanting to leave places for fear of an attack
• Avoiding places or activities for fear of an attack
• Not wanting to be alone for fear of an attack

What can I do to help?

During a panic attack, the school needs to know how to act to ensure the student has immediate support.

1. Help the student take deep breaths: Encourage slow, deep breathing while speaking calmly and reassuringly.
2. Remain calm: Your calmness can help the student feel more secure.
3. Provide a safe space: Offer a quiet and comfortable space for the student to calm down.
4. Encourage grounding techniques: Help the student focus on their surroundings by asking them to describe what they see, hear, and feel.
5. Promote relaxation: Guide the student through relaxation exercises or stretches to relieve muscle tension.
6. Communicate with caregivers and support staff: Inform caregivers about the panic attack and consult with the school nurse, counselor, school psychologist, or administration for additional support and resources.
7. Create a plan: Work with the student, caregivers, and school staff to develop a plan for managing future panic attacks at school.

What kind of professional support can I seek out?

The first step is to talk with the family and suggest they speak with specialized professionals, such as a pediatrician, psychologist, or psychiatrist, depending on the student’s needs.

You can also inform families about free support available through the Unified Health System (SUS). Care often begins at the nearest Basic Health Unit (UBS), which can refer them to specialized services. These may include Child and Adolescent Psychosocial Care Centers (CAPS i), Medical and Psychosocial Specialty Centers, and outpatient clinics at university or regional hospitals.

Remember, the sooner a family is guided to the right support, the greater the student’s chances of recovery and preventing future emotional challenges.