my hands shook, heart raced, thoughts swirled, i even had a headache, almost. but idk whether it was a real panic attack. if i tell my parents they’d be like “no ur just overthinking it” so i wanted to be sure.. and what do i do next? i think some of my friends have expressed concern abt my mental health but i didnt know it was such a significant thing… it wastes everyones time and i shldnt be feeling this way. pls can someone help?
Dear @conscious
Thank you for writing in describing in detail what sensations you felt. This is a commendable effort to reach out for support and I’m glad you have taken this first step. Please know that you are certainly not “wasting everyone’s time.” What you’re feeling is a signal from your body and mind that you’re under a lot of stress and need support.
I believe persistent anxiety and panic are signs that you’re going through more than a “normal” rough patch. It’s not a weakness or attention-seeking. These are common reactions to overwhelming stress, but they’re best handled with support, not alone, dear.
May I suggest the following:
a)Grounding during panic.
Breathe slowly: in for 4 counts, hold for 4, out for 6. Plant your feet on the floor and name five things you see, four things you touch, three things you hear, two things you smell, one thing you taste. This brings your mind back to the present. Remind yourself: “This is my body’s alarm system. I’m safe right now. It will pass.”
b)Reach out safely
Consider calling helplines such as the National Mindline at 1771 or SOS at 1767. They are manned 24/7 by caring and competent counsellors.
If you can, please speak with your school counsellor, you could email her or write a short note like, “I’ve been struggling with panic and. I’m scared but I need to talk.” She can explain what she has to keep private and what she’s required to report.
c)Don’t minimise what’s happening
The fact that your friends have noticed means you’re not imagining it. They’re seeing signs of distress because it’s real. You don’t have to have diagnosis to deserve help.
I hope these suggestions help. You fully deserve care and support so please start; and by taking small steps you can certainly reduce the distress. Keep reaching out here whenever needed too. 
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Hey @conscious, I’m really glad you shared this. From what you described, your hands shaking, heart racing, swirling thoughts, and a headache coming on, those are common signs of high anxiety, and they can also happen during a panic attack. But it’s important to know that you don’t have to “tick every box” for it to count as serious. If it felt overwhelming and scary, then it’s valid, even if you’re not sure what to call it.
You’re not wasting anyone’s time by feeling this way. Anxiety and panic are real experiences, and it’s okay to reach out for help when you’re struggling. The fact that your friends have noticed shows that you’re not invisible, and people do care about you.
Adding on to what @CaringBee mention above, you can also try to track your triggers. For example you can write down when it happens and what was going on. This can help you (and a doctor/counsellor) understand patterns.
Feeling anxious or panicky isn’t something you “shouldn’t feel.” It’s your body telling you it’s overwhelmed. With support and coping tools, you can feel better.
Hey @conscious, thank you for sharing. Firstly, I want to let you know that you are not wasting anyone’s time and your mental health is a priority that should be taken seriously! From what you described, it does sound like you may have experienced a panic attack. Panic attacks need not necessarily require intense physical symptoms, but can consist of mental ones too, like a racing mind and feeling out of control of your emotions. I would urge you to please seek professional help, as this is something that can be managed with the right guidance. Professionals will be able to guide you through your symptoms and triggers to help you learn how to better cope with these attacks, should they reoccur in the future. Stay strong and take care 
Hi there! Did you have any other symptoms apart from those you mentioned? When I hyperventilated for the first time I couldn’t breathe properly, I was really light-headed and dizzy, my heart rate was through the roof, and I felt like my hand was cramping up. I have terrible allergies and chronic pain which resulted in this.
Were you incredibly stressed out? I agree with your friends, your mental health is incredibly important, and sometimes we all get overwhelmed or burned out. Are your friends supportive? Maybe you can get them or trusted adult to talk to your parents? This is coming from a teenager.