Panic Attacks in Teenagers: Coping Skills and How to Help

Panic attacks can be an alarming and confusing experience, especially in teenagers. They’re intense episodes of fear that can occur unexpectedly, often with no clear reason. For parents, teachers and friends, it’s crucial to understand the difference between a panic attack and an anxiety attack, recognize the symptoms and know how to help. This article will provide insights on the triggers, coping skills and support strategies for panic attacks in teens.

Panic attacks are sudden surges of overwhelming anxiety and fear. They’re more intense than the feeling of being ‘stressed out’ that most people experience. Here’s what you need to know about panic attacks and how they differ from anxiety attacks.

Difference between panic attack and anxiety attack

Although the terms are often used interchangeably, panic attacks and anxiety attacks have distinct differences. Panic attacks come on suddenly and involve intense and often overwhelming fear. They’re accompanied by physical symptoms like a racing heartbeat, shortness of breath and dizziness.

Anxiety attacks, on the other hand, are a response to a perceived threat or worry and are usually less intense. Anxiety can build gradually and is more associated with muscle tension and restlessness than with the acute fear response seen in panic attacks.

Symptoms of panic attacks in teens

Recognizing the symptoms of a panic attack can help in managing them effectively. Symptoms can include:

• Rapid heartbeat or palpitations
• Sweating
• Trembling or shaking
• Sensations of shortness of breath or smothering
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy, unsteady, lightheaded or faint
• Chills or heat sensations
• Numbness or tingling sensations
• Feelings of unreality (derealization) or being detached from oneself (depersonalization)
• Fear of losing control or “going crazy”
• Fear of dying

These symptoms can be frightening for both the teen experiencing them and for those around them. It’s important to note that panic attacks are not dangerous, but they can be very distressing.

Teens can learn skills to manage and reduce the occurrence of panic attacks. Here are some techniques that can help:

Breathing exercises for panic attacks

One of the most effective ways to calm down during a panic attack is through controlled breathing. Practice these steps with your teen:

1. Find a comfortable place to sit or lie down.
2. Place one hand on the chest and the other on the stomach.
3. Take a slow, deep breath in through the nose, ensuring the stomach pushes out against the hand. The hand on the chest should remain as still as possible.
4. Exhale slowly through the mouth.
5. Repeat this deep breathing pattern for several minutes.

Identifying triggers

Understanding what triggers panic attacks is a critical step in managing them. Triggers can be specific situations, stress, certain foods or beverages, or even exercise. Keeping a journal can help teens identify patterns and triggers in their lives.

Developing a support network

Having a network of friends, family or a support group that understands what the teen is going through can provide comfort and reassurance during difficult times.

If you’re with someone who is having a panic attack, your support can make a big difference. Here’s what you can do to help:

Stay calm and offer reassurance

Stay calm and remember that the panic attack, although frightening, is temporary and will pass. Offer reassurance by letting them know that they’re not alone and you are there to help.

Guide them through breathing exercises

Encourage the teen to try deep breathing exercises. You can guide them through the steps or do the exercise together.

Create a peaceful environment

If possible, move to a quiet space. Reduce any overwhelming stimuli that may be contributing to the panic attack.

Listen and be patient

Sometimes, just knowing someone is there to listen without judgment can be incredibly comforting. Be patient and give them the time they need to work through the attack.

While not all panic attacks can be prevented, there are strategies that can reduce their frequency and intensity:

Regular exercise

Physical activity can help manage anxiety and stress, which can reduce the occurrence of panic attacks. Encourage teens to find an activity they enjoy.

Healthy eating habits

Maintaining balanced blood sugar levels and avoiding stimulants such as caffeine can help in managing panic attacks.

Adequate sleep

A lack of sleep can increase the likelihood of panic attacks. Teens should aim for regular, restful sleep each night.

Stress management techniques

Learning and practicing stress management techniques, like yoga, meditation or mindfulness, can help teens cope with stress more effectively.

If panic attacks become frequent or severe, it may be time to seek professional help. Therapists help teenagers make personalized plans to deal with their problems. Sometimes doctors may give medication.

Panic attacks in teenagers can be frightening, but with the right coping skills and support, teens can learn to manage their symptoms. Understanding the triggers, practicing breathing exercises, and maintaining a healthy lifestyle can all contribute to reducing the occurrence of panic attacks. If needed, don’t hesitate to reach out to a mental health professional for additional support.

Remember, panic attacks are manageable, and with the appropriate strategies, teens can overcome them and lead fulfilling lives.By equipping yourself with knowledge and understanding, you can be a source of strength and comfort for the teens in your life as they navigate through these challenging experiences.

Located in West Allis, WI, Granite Hills offers a dedicated sanctuary for those struggling with panic attacks. Our approach combines expert inpatient and outpatient services for both adults and adolescents tailored to meet your specific needs. Take the first step towards healing and contact us today at 414-667-4800 to explore how we can support your journey to recovery.