Few things can make parents feel as helpless as witnessing their teen experience a panic attack.
If your teen has panic attacks regularly, you might feel helpless, hopeless, and heartbroken because you can’t prevent them and there is little that you can do to make a difference in the moment.
However, while it might seem like you can’t do much to help your teen as they experience a panic attack, there are a few ways that you can offer them meaningful support:
Label the panic attack
Many times when teens experience panic attacks, they aren’t entirely sure what is going on. Dozens of thoughts run through their heads from Am I having a heart attack? Am I going insane? Am I going to die?
These worries can exacerbate the symptoms of their panic attack and make them feel even more anxious and panicked than before.
When your teen has a panic attack, you can help by letting them know that they are experiencing a panic attack and that they are not in any danger. As teens begin to recognize the symptoms of panic attacks and understand that although panic attacks are uncomfortable, they are not dangerous, they will be able to keep their fears from spiraling out of control and worsening their symptoms.
Share these reminders with your teen:
You are having a panic attack
You have had panic attacks before and have not been harmed or killed
Your panic attack will not last forever; these feelings will eventually go away
Be present
Even though panic attacks do not pose a threat to your teen, they are still scary. Because of this, your physical presence can provide immeasurable comfort to your teen as they endure the complicated feelings that come with panic attacks.
While you may not always be with your teen when they have a panic attack, you should try to stay with them as they ride the wave of their panic attack when possible.
If you notice your teen exhibiting symptoms or warning signs of a panic attack like trembling, shortness of breath, complaints of heart palpitations, or dizziness, sit with them so they don’t go through their panic attack alone.
The simple act of sitting with them and not freaking out will help them feel safer and calmer during this scary and vulnerable time.
Encourage self-care practices
While self-care cannot completely prevent your teen from having panic attacks, it can help reduce stress and decrease the symptoms of panic disorder and anxiety that can trigger panic attacks.
Encourage your teen to take time out each day to get outside, engage in exercise, and practice mindfulness. These activities have been shown to reduce stress and anxiety in teens.
If your teen has a hobby or activity that they enjoy, help them carve out time to participate in these activities so that they can relax, unwind, and destress.
Help your teen identify triggers
While panic attacks can occur at any time for any reason at all, they are typically triggered by specific situations.
Helping your teen learn to recognize these situations will ensure they are better equipped to tackle these situations when they arise. If your teen knows that they experience high levels of fear when they go to social events where they don’t know anyone, for example, they can prepare for these events ahead of time and have coping strategies in place to reduce the likelihood that they will have a panic attack.
Although identifying triggers is important, it should not be used as a tool to practice avoidance, because that can make everything worse.
If your teen gets anxious at social events, they should come up with a plan to handle these events rather than avoid going to social events altogether.
Practice grounding behaviors
When people have panic attacks, it is helpful for them to realize that they are safe and not in any danger. One way to do this is to help calm their body’s sympathetic nervous system.
Try helping your teen concentrate on their five senses by pointing out things they can see, hear, feel, touch, and smell. This will shift their focus and signal to their body that there is nothing dangerous in their presence.
Other exercises like box breathing and rubbing their fingers together can also help your teen when they are experiencing a panic attack.
Although you may not be able to completely eliminate the anxiety or situations that cause your teen to have panic attacks, you can make this experience far less painful when you use these techniques to support your teen.