Webpage written by Jay age 16 years in Leeds

Panic Attacks


Panic attacks are a common mental health issue that results in the person affected feeling an intense fear. They generally last between 5 to 20 minutes. Repeated panic attacks without an obvious trigger could be a sign you have anxiety. Panic attacks are generally caused by situations that cause the feeling of anxiety or significant negative events like the loss of a pet or a family member.

How to spot a panic attack

Panic attacks typically include some of these signs or symptoms:

  • Sudden intense anxiety
  • Sense of impending doom or danger
  • Fear of loss of control or death
  • Rapid, pounding heart rate
  • Sweating
  • Trembling or shaking
  • Shortness of breath or tightness in your throat
  • Chills
  • Hot flashes
  • Nausea







How to manage a panic attack

  • Drink some water.
  • Find a quiet area and focus on your surroundings.
  • Countdown from 10 and take deep breaths.
  • Talk to someone about it like a trusted teacher, friend or mental health worker.
  • Breathe in as slowly, deeply and gently as you can, through your nose.
  • Some people find it helpful to count steadily from 1 to 5 on each in breath and each out breath.
  • Try distracting yourself. This can be done by focusing on your surroundings and your body instead of what is happening in your head. This technique is called grounding.
  • Another way to distract yourself is by using your five senses and finding one thing you can see, feel, hear, smell and taste (which may not always work as you may not be able to do one of them, in that case pick another thing you can hear or something else.)

Help and Support

Help is always available if you need it. If you need immediate help visit our Help I'm in crisis page.

West Yorkshire

 West Yorkshire Night OWLS  is available 8pm to 8am every day for children, young people, parents and carers across West Yorkshire. Call free on 0800 1488 244 or text on 07984 376 950. Visit the website to use the online chat function www.wynightowls.org.uk

 Kooth is an online counselling and emotional well being platform for children and young people. 10 to 18 year olds can chat one to one with counsellors, access self help articles and connect with peers through live moderated forums.

 Text Chat Health Leeds 07520 619 750, Calderdale 07480 635297 or Bradford and Kirklees 07312 263032. Chat Health aim to reply to your text message within 24 hours 8.30am to 4pm, Mon to Fri. 

Bradford and Craven

  Healthy Minds for young people is there to help you find support, information and advice if you are struggling with how you are feeling and thinking.

 Wellbeing hubs provide support and free specialist advice on a number of areas including mental health. If you are under 16 you need to bring a parent or carer with you.


  Open Minds provides advice, information, support and signposting to local and national emotional health and wellbeing services.


 Children’s Emotional Wellbeing Service helps young people through short-term mental and emotional health problems.


 MindMate was designed with young people to provide information about common mental health issues and where to find support.


 WF I Can is an online resource for young people in Wakefield where you can find information and advice. ​​​​​

Future in Mind has a number of services which help support children and young people in different ways.



 Clear Fear app to help manage symptoms of anxiety

 Fear Tools app for managing anxiety


National Services

Child bereavement Uk - logo.pngCall Childline free on 0800 1111

youngminds-logo (1).png  Yound Minds has information about a range of mental health conditions. Don't want to talk? Text YM to 85258, the Young Minds Crisis Messenger for free 24 hours a day, 7 days a week support. 

 Whatever you're going through, call free any time, from any phone, on 116 123. They're there for you, whatever your age. You can talk to them about whatever is on your mind, they'll listen. This might include how you look, problems at school or college, how people are treating you, and worries about exams or money.

 Whether you want a quick chat or more focused help, the team is here to help young people with mental health, relationships, work life, school life, depression and any other issues all year round. Call 0808 808 4994 between 4pm and 11pm every day, email them, chat one to one online, sign up for free counselling or text THEMIX on 85258 for free 24 hours a day crisis support.

No-Panic-Avatar-207x114-1.png No Panic supports people struggling with anxiety. It offers a special helpline for young people under the age of 18. Monday, Tuesday, Wednesday and Friday 3pm-6pm, Thursday 3pm-8pm, Saturday 6pm-8pm. Call 0333 772 2644