Panic attack awareness and coping skills are set out in a clear A4 poster for children, teenagers and adults who want a simple explanation of panic symptoms and what to do when fear suddenly escalates. It can be printed for a bedroom, classroom, counselling room, GP waiting area or wellbeing noticeboard.
The “What might it feel like?” section names common panic attack symptoms, including a racing heart, difficult breathing, dizziness, shaking, sweating, chest discomfort, nausea, tingling, numbness and feeling unreal or disconnected. It also acknowledges the frightening fear that something terrible may happen, helping readers connect physical sensations with panic rather than feeling alone with them.
A central alarm-system diagram explains the rise, peak and fall of a panic attack. It describes how the body’s alarm can switch on despite there being no immediate danger, making the experience feel intense and physical. The visual can support a calm conversation with a child, teen or adult after an anxiety or panic episode.
The poster also maps out a panic cycle: noticing a body feeling, worrying that something is wrong, the alarm becoming stronger, and fear increasing further. A separate section identifies patterns that can keep panic going, such as checking the body, avoiding feared places, leaving quickly, or relying on particular people or objects to feel safe.
Five practical coping prompts offer an immediate panic attack plan: recognise what is happening, slow breathing gently, stay where it is safe, focus on the present, and let feelings pass. A treatment section mentions CBT, gradual safe exposure, medication and seeking help from a GP or mental health professional. It is particularly suited to school-aged children, anxious teenagers, parents and practitioners supporting panic disorder or recurring anxiety attacks.
