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Experiencing a panic attack at school can be an overwhelming and frightening ordeal for students. The sudden onset of intense fear, coupled with physical symptoms like a racing heart and shortness of breath, can make it challenging to stay calm and focused in the classroom environment. However, understanding effective strategies to manage and overcome panic attacks can empower students to regain control and continue their day with confidence. This article provides practical tips and techniques to help students navigate the distressing experience of a panic attack at school, offering support and guidance to ensure their well-being and academic success.
What is a Panic Attack?
A panic attack is an intense wave of fear characterized by its sudden onset and overwhelming nature. People experiencing a panic attack often report a rapid heartbeat, sweating, trembling, shortness of breath, and a sense of impending doom. These physical symptoms are frequently accompanied by a fear of losing control or going crazy, which can be highly distressing.
Panic attacks can occur unexpectedly or be triggered by specific situations, making them unpredictable and challenging to manage. Having as many coping skills for anxiety as possible is key to learning how to manage anxiety, thus helping prevent and deal with panic attacks.
11 Powerful Ways to Overcome a Panic Attack at School
Here are the five most powerful ways you can come out of a panic attack at school without anyone ever knowing what’s going on in your head.
1. Take a sip of water
Taking a sip of water can be a surprisingly effective way to calm anxiety at school. The simple act of drinking water provides a momentary distraction from anxious thoughts, allowing you to focus on the sensation of the cool liquid moving down your throat. This can help regulate your breathing and slow down a racing heart.
Plus, the hydration itself can alleviate physical symptoms of anxiety, such as dry mouth or dizziness. By keeping a water bottle handy, you have a discreet and accessible tool to manage anxiety, helping you stay composed and attentive during class.
The good thing about having a panic attack in class is that you’re surrounded by things that can take your focus away from the attack. You have the teacher talking, 30 students around you all wearing different outfits, colours, brands, styles, posters on the wall, notebooks in front of you – the list goes on.
All of these things can be used as grounding tools. Narrow in on what the teacher is saying, watch the way he or she enunciates words and focus on every sound, movement, gesture they make. If that isn’t working, take a look at all your classmates. Count how many people have red shirts on, how many people have white sneakers or try to spell everyone’s name backwards in your head. This will instantly distract your mind from your attack which is the key to stopping a panic attack in class – or wherever you are.
3. Don’t be afraid to talk to your teacher
Most teachers are incredibly understanding. After all, they chose a career path that surrounds them with children and teens all looking for guidance in one way or another. So, don’t be scared to talk to your teacher about what’s going on. There were many times I’d walk into a classroom, see a new teacher and quietly say to them, I have panic attacks in class sometimes, so if I have to excuse myself, is that ok? The answer was always, “Of course!”
Believe it or not, over the years I never had to leave a classroom because of a panic attack. I always came out of it and that was because I didn’t feel trapped in the room. I knew that I could leave because I was open with my teachers. So, this tip will help your anxiety in many ways.
4. Make use of the school’s mental health services
Your school has additionally services available to you if need be. For example, if you’re experiencing high anxiety during tests, there’s likely a separate room you can go to take tests. You likely have a guidance counselor, maybe even a mental health sector, and caring adults surrounding you at any given time. Take advantage of this.
If you need to talk to someone, do it. Don’t bottle up your emotions and anxiety, as this is only going to make your anxiety worse. Teachers and counselors are there to help you learn and to help you grow as an individual. They aren’t just adults standing at the front of a classroom who don’t give two cares about you. So, reach out to them in times of need. You’ll be surprised at how helpful this is. Teachers are full of words of wisdom that can put you and your mind back on track.
5. Sit close to the door
At times when I was experiencing high anxiety in class, I always sat close to the door. This gave me the confidence knowing that if I had to leave due to a panic attack in class, I could.
However, not all teachers allowed you to pick your own seats. Even if they do, you won’t always get the seat you want. If you find yourself getting stuck in the back corner furthest away from the door, resort back to step three. Speak with your teacher. Let them know that you feel most comfortable closest to the door in case you have a panic attack at school. Chances are, they’ll let you sit there.
Remember, teachers provide solutions. They are there to help, so reach out to discuss your options.
6. Coping with Anxiety in Class Using a Fidget Ring
Managing anxiety in class can be challenging, but using a fidget ring offers a subtle yet effective solution. These discreet tools help students stay focused by providing a tactile outlet for nervous energy. The repetitive motion of spinning or rolling the ring can soothe anxious thoughts, making it easier to concentrate on lectures and assignments. Fidget rings are particularly beneficial because they are quiet and unobtrusive, allowing users to alleviate stress without distracting classmates. By incorporating a fidget ring into their routine, students can foster a calmer, more productive learning environment.
Positive affirmations are powerful tools to combat anxiety and build a sense of calm and confidence. Here are more examples of affirmations that can be particularly helpful for students experiencing anxiety at school:
“I am in control of my thoughts and emotions.”
“I am safe and secure in this moment.”
“I am proud of myself for trying.”
“I am strong and resilient.”
“I can find calm in the chaos.”
“I am worthy of success and happiness.”
“I am doing my best, and that is enough.”
“I believe in myself and my abilities.”
“I am surrounded by support and understanding.”
“I can breathe through this moment.”
“I am not alone; others have faced this and succeeded.”
Using these affirmations regularly can help shift your mindset and reduce anxiety. Try repeating them silently to yourself during stressful moments, writing them down in a journal, or even posting them somewhere visible, like your locker or notebook, to remind yourself of your inner strength and capability.
8. Take a Walk
Raise your hand and ask your teacher if you can go to the bathroom, and take this short break to breathe and walk the anxiety out. This is an excellent coping technique for anxiety that tricks your brain into thinking you’re fleeing the dangerous situation, thus calming down your nervous system. It’s like giving your fight or flight response what it wants, and the anxiety symptoms slowly subside as a result.
You can also speak with your teacher about your anxiety at school, and set up an agreement that allows you to escape and take a walk as needed. Plenty of teachers allow this for their students with attention deficit hyperactivity disorder (ADHD), as taking a short walk can be just as effective for releasing excess energy as it is calming nervous energy.
9. Practice Mindfulness
Mindfulness exercises are exceptionally effective for managing anxiety at school. Research shows that mindfulness boost students’ attention skills, while also offering an effective coping mechanism for stress. These techniques are super simple and discreet, allowing you to use them anytime, anywhere and without disrupting the rest of the class (or bringing unwanted attention to you). To get started, focus on a single object in the room, such as your pen or a piece of paper. Observe it in detail—its color, shape, texture. This mindfulness exercise can help distract your mind from panic and anchor you in the present.
10. Use Deep Breathing Exercises
Take slow, deep breaths to help calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can reduce the intensity of the panic attack and help you regain control. If this breathing technique doesn’t resonate with you, there are many more to choose from. Some are so easy, like box breathing, even children with anxiety can use it to find calm at school.
Breathing techniques can also be used to help you focus and retain the information being taught in class. Research shows that it’s an effective tool for students with attention deficit hyperactivity disorder (ADHD) too.
11. Prepare an Anxiety Toolkit
Consider keeping a small kit in your backpack with items that help you feel calm, such as a stress ball, fidget ring, or a soothing essential oil. These coping tools can provide comfort during a panic attack.
Seek Professional Support
Navigating the challenges of adolescence can be tough, and seeking professional help is a crucial step towards mental well-being. TeenCounseling.com offers a specialized platform that connects teenagers with licensed therapists who understand the unique struggles faced by young people. The service provides a safe and confidential environment for teens to discuss issues like anxiety, depression, and peer pressure. With flexible options for communication, including text, phone, and video sessions, TeenCounseling.com ensures that professional help is accessible and convenient. By turning to TeenCounseling.com, teens can gain valuable coping strategies and support, fostering their emotional growth and resilience.
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Full Disclosure: Clicking on these links could mean a tiny commission for me, at no extra cost to you.
The worst thing you can do when having a panic attack at school or in class is bottle it up. Speaking with a teacher or guidance counselor will instantly give you the extra does of comfort and confident needed to manage your anxiety at school. When a teacher doesn’t know what’s going on, they can’t help you. So, don’t be ashamed of your mental illness. Reaching out to a teacher will help them help you overcome this terrible struggle in and outside of the classroom.
Chantal is the heart and soul behind this mental health and wellness community. Her journey into the world of mental health is deeply personal, stemming from her own battles with anxiety and panic disorder. This personal connection fuels her passion for making mental health discussions more accessible, relatable, and free of stigma.
