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Everybody feels sometimes anxious, especially when faced with new situations such as going to a new school, undertaking an exam, starting a new job, moving to a different area or going on a first date.  This is normal human behaviour.  However, this becomes abnormal when it makes you fearful and so anxious that you cannot face/avoids the situation and start having panic attacks.

Here are the signs that you/someone is having a panic attack:

  • a pounding heartbeat
  • breathing faster
  • palpitations (an irregular heartbeat)
  • feeling sick
  • chest pains
  • headaches
  • sweating
  • loss of appetite
  • feeling faint
  • needing the toilet more frequently
  • “butterflies” in your tummy

What can you do to overcome this? You should talk to a doctor, a mental health nurse, a school nurse or teacher.

You can find some very useful links and advice in the Youth Mental Health area.

You can also call the Samaritans on 116 123. The number is free to call in the UK and Ireland.

They have a dedicated webpage for underage people which we recommend you visit if you need more details.


Click on the icons below for further information on useful apps that are available:

Catch it appLearn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing.


Chill pandaLearn to relax, manage your worries and improve your wellbeing with Chill Panda. The app measures your heart rate and suggests tasks to suit your state of mind. Tasks include simple breathing techniques and light exercises to take your mind off your worries.


eQuoo appThe eQuoo app uses adventure games designed by psychologists to help you increase your emotional fitness and teach you new psychological skills. You’ll also find tips on how to communicate more effectively and maintain your mental wellbeing.


Silvercloud online courseSilverCloud is an online course to help you manager stress, anxiety and depression. You work through a series of topics selected by a therapist to address specific needs. The eight-week course is designed to be completed in your own time and at your own pace


Stress & Anxiety companionStress & Anxiety companion helps you to handle stress and anxiety on-the-go. Using breathing exercises, relaxing music and games designed to calm the mind, the app helps you change negative thoughts to help you better cope with life’s ups and downs.


The WorrytreeThe WorryTree app aims to help you take control of worry wherever you are.  You can use the app to record whatever you feel worried about. It uses cognitive behavioural therapy (CBT) techniques to help you notice and challenge your worries. It can also help you create an action plan for managing worry.