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Anxious teens are more vulnerable to experiencing a panic attack. Panic attacks are a sharp rise in anxiety that can cause physical symptoms such as dizziness, increased heart rate, blurred vision and shortness of breath.
Recognizing the warning signs of panic attacks in teens is important for parents to provide interventions and get them the right support.
Understanding the Basics of Teen Anxiety
Sometimes adults think teens have nothing to worry about, but they face many challenges that can lead to anxiety. These include academic stress, peer pressure, hormonal changes, or an unstable home life.
Teen brains are also going through a number of biological changes that can make them more vulnerable to stress, anxiety, and panic attacks.
Anxiety causes tension, worry, and a false sense of danger.
Are Panic Attacks A Form of Anxiety?
Panic attacks usually begin in teen years. They are a sign of different anxiety disorders or phobias. Once panic attacks are experienced, they could lead to panic disorder.
Panic disorder is a type of specific anxiety disorder. It comes from the concern of anticipating a future attack. This heightens the anxiety of an already vulnerable teen. It can result in a change in behavior such as avoiding situations that they believe could be triggering. This could lead to a cycle of anxiety.
Panic attacks peak around the 10 minutes, and usually go away within 20-30 mins. Teens can feel like they are losing control, going crazy, unable to breathe, or having a heart attack.
Helping An Anxious Teen Cope with Panic Attacks
Panic attacks can be so distressing and feel so real that they take teens to the ER with the fear they are dying. Helping your teen understand that the physical symptoms are coming from their head can help them understand that in reality, they are physically safe. Some other tips for parents and teens to help cope with anxiety attacks are included below.
Engaging The Senses
Parents can help their teens stay grounded during a panic attack. This can be done by engaging the 5 senses: sight, smell, hearing, touch, and sound. It’s important for teens to know that they are physically safe even if their brains feel like they are in danger mode.
Good ways to engage the senses during an attack could include sniffing something strong such as perfume or relaxing lavender, putting ice or cold water on the face, taking a hot shower, playing with a pet, getting outside for a brisk walk in the fresh air or listening to music.
Concentrate on Breathing
Helping your teen focus on their breathing is a helpful tool for anxiety attacks.
During an anxiety attack, it is normal for teens to increase their rate of breathing. This can lead to dizziness, shortness of breath and blurred vision.
Encourage your teen to take slow, calm breaths, doing it with them if needed. This can help bring the body out of fight or flight mode.
Create A Self-Soothe Box
Create a toolkit for your teen during attacks or times of crisis. This can be a resource that they can turn to in times of need. It will be especially helpful if they are alone during a panic attack.
These kits may have different items depending on the needs of your teen or what helps them during high periods of anxiety. These could include items such as a stress ball or fidget toy, photos of loved ones, a stuffed animal or blanket that provides comfort, a coloring book and a water bottle to stay hydrated.
Empathize With Your Teen
Stay calm, validate what your teen is going through and act as a beacon of support. Don’t make your teen feel bad for having a panic attack, understand that many times it is out of their control. Avoid yelling, getting frustrated with your teen or visibly stressed. During a panic attack, projecting stress on your teen can actually make their anxiety worse.
Try to remember that they do not feel in control during this moment. Remind them that this will pass and that they are physically safe.
Restrict Their Caffeine Intake
Anxious teens that are susceptible to attacks should avoid caffeine. Caffeine can speed up their heart rate and make anxiety worse.
If your teen likes drinking coffee, have them switch to decaf.
Seeking Professional Help
If you identify warning signs of an anxiety disorder in your teen, reach out for professional support to help find the best plan of treatment.
At Clearfork Academy our team of compassionate, licensed therapists understands the complex nature of mental health disorders in teens. Reach out to our Admissions team to learn more.
Sources
State of Mental Health in America Youth Data. 2023. Mental Health America.
Effects of caffeine on anxiety and panic attacks in patients with panic disorder. 2022.National Library of Medicine.
Leslie received a Bachelor of Arts from Texas Tech University and a Master of Arts in Counseling from Dallas Theological Seminary. Leslie approaches clinical work through the lens of person-centered and utilizes techniques from Cognitive Behavioral Theory. As a leader, Leslie values the relationship she has with her clinical team and prioritizes their needs for the success of the girls’ campus. When not at work Leslie enjoys volunteering at her church and spending time with her husband and fur baby, Sabel.
