Panic attacks are scary, and can make you feel like youโve lost controlโleading to more anxiety, stress, fear, and even depression. This easy-to-use workbook provides step-by-step instructions to help you identify anxiety-inducing thoughts, mindfully observe them, and stop the cycle of panic, once and for all.
If youโre like many other teens with a panic disorder, you may sometimes feel like walls are closing in on you, or that something dreadful is about to happen. The most frustrating thing about panic attacks is that they can happen anytime, anywhereโsometimes when you least expect themโand you may go through your day fearing another attack. So, how can you start managing your panic before it gets in the way of school, friends, and your life?
Inย The Panic Workbook for Teens, three anxiety specialists will show you how to identify anxiety-causing thoughts and behaviors, mindfully observe your panic attacks instead of struggling against them, and experience sensations associated with panic until you discover that these sensations may be uncomfortableโbut not dangerous.
No matter what situation you find yourself in, by learning how to objectively monitor your panic attacks, you’ll gain a sense of control and learn to work through even the toughest moments of extreme anxietyโwhether youโre taking a test, on a first date, or at a job interview.ย
If your teen has ever experienced intense fear, shortness of breath, or said things like โI think Iโm dyingโ or โI feel like Iโm going crazy,โ they may be having panic attacks. You’re not aloneโand neither are they.
Dr. Debra Kissen and her co-authors wrote The Panic Workbook for Teens to give families something thatโs been missing: a clear, compassionate way to understand panic and guide teens through it with confidence.
Think panic attacks come out of nowhere? Youโre not aloneโbut thereโs a way to take back control. This book talks about how understanding your unique panic patterns is the first step toward lasting relief. Learn how curiosityโnot avoidanceโcan retrain your brain to feel safe again.
Well-meaning advice during a panic attack can often make things worse instead of better. One of the authors breaks down three common phrasesโlike โjust take a deep breathโ or โcalm downโโand explains why they can backfire. She offers more effective, compassionate ways to support someone in panic by focusing on movement, validation, and understanding. Whether you’re experiencing panic yourself or helping a teen through it, these tools offer a better path forward.
What if the way out of panic isnโt avoiding the fearโbut leaning into it with intention? Here, interoceptive exposure is introduced, a proven technique that helps retrain the brain to recognize that panic sensations are uncomfortableโbut not dangerous. Through a guided over-breathing exercise, she and a volunteer explore common panic symptoms and how to respond with curiosity instead of fear. This approach helps build confidence, reduce avoidance, and reclaim control from panicโone sensation at a time.
Panic disorder is treatable, and early support can change the trajectory of a teenโs life. Avoidanceโthough comforting in the short termโteaches the brain to fear everyday situations. Over time, these small avoidances snowball, shrinking confidence and limiting experiences. But with the right tools, teens can break the cycle, face discomfort safely, and reclaim a fuller, more free life.
Panic attacks can make it feel like something is dangerously wrongโbut often, itโs a false alarm from the brainโs survival system. Dr. Debra Kissen teaches a practical, lighthearted exercise that helps teens pause, assess their surroundings, and recognize that their body is reacting to perceivedโnot actualโdanger. This check-in technique helps interrupt the fear spiral and brings clarity to chaotic moments. Itโs one of many empowering tools that help teens better understand their panic and build confidence in facing it.
Panic attacks can feel intense and frightening, with symptoms like a racing heart, shortness of breath, and a foggy head that mimic serious health issues. Dr. Debra Kissen explains the science behind these sensations and why they occur during the bodyโs fight-flight-freeze response. Understanding that these reactions are naturalโeven when thereโs no real dangerโcan help shift the experience from fear to clarity. By recognizing whatโs happening in the body, teens can begin to respond with knowledge instead of panic.
Debra Kissen, PhD, MHSA, is CEO and Founder of the Light On Anxiety Treatment Centers. Dr. Kissen specializes in cognitive behavioral therapy (CBT) for anxiety disorders, and also has a special interest in the principles of mindfulness and their application for anxiety disorders.
Bari Goldman Cohen, PhD, Director of Clinical Services at Light On Anxiety is a licensed clinical psychologist who specializes in cognitive behavioral therapy (CBT) and anxiety disorders. She works with individuals of all ages, including children, adolescents, adults, and older adults.
Kathi Fine Abitbol, PhD, is a licensed clinical psychologist and clinical director of the North Shore Anxiety Treatment Center. She specializes in using cognitive behavioral therapy (CBT) to treat anxiety disorders and related concerns. Abitbol works with clients of all ages.
