Panic Attacks in Teens: What Parents Can Do to Help

Panic Attacks in Teens: What Parents Can Do to HelpFew things are more frightening for a parent than watching their teenager struggle to breathe, shake, cry uncontrollably, or insist that something is terribly wrong.
In the moment, a panic attack can look like a medical emergency. Many teenagers describe feeling as though they are having a heart attack, losing control, or even dying.
Understandably, parents can feel frightened too.
The good news is that while panic attacks are intensely uncomfortable, they are not dangerous. Knowing how to respond can help your teen feel safe and supported, and can reduce the fear surrounding future attacks.
What Is a Panic Attack?A panic attack is a sudden surge of intense fear or discomfort that triggers the body's fight-or-flight response.
During a panic attack, the brain mistakenly detects danger and releases stress hormones such as adrenaline, even when there is no actual threat present.
Symptoms can include:

• Racing heart
• Shortness of breath
• Chest tightness
• Dizziness or light-headedness
• Trembling or shaking
• Sweating
• Nausea
• Tingling sensations
• Feeling detached from reality
• Fear of losing control
• Fear of dying

Symptoms often peak within a few minutes, although the experience can feel much longer for the person going through it.
What To Do During a Panic Attack1. Stay calm and groundedYour teen will often look to you for cues about whether they are safe.
While you may feel worried, try to keep your voice calm, your movements slow, and your body language relaxed.
Avoid phrases such as:

• "Calm down."
• "There's nothing to worry about."
• "You're overreacting."

Although well intentioned, these responses can make a teenager feel misunderstood.
Instead, try:

• "You're safe."
• "I'm here with you."
• "This feels scary, but it will pass."
• "Let's take this one step at a time."

Your calm presence can help regulate your teen's nervous system.
2. Focus on slowing the breathWhen people panic, they often breathe quickly and shallowly. This can worsen dizziness, chest tightness, and feelings of panic.
Encourage your teen to slow their breathing rather than take deep breaths.
Try:

• Breathe in through the nose for 4 seconds
• Breathe out through the mouth for 6 seconds

You can do this alongside them rather than directing them to do it alone.
3. Use grounding techniquesPanic pulls people into frightening thoughts about what might happen.
Grounding helps bring attention back to the present moment.
One simple strategy is the 5-4-3-2-1 exercise:

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Some teenagers also find it helpful to hold an ice pack, sip cold water, or focus on the feeling of their feet against the floor.
After the Panic AttackMany teenagers feel exhausted after a panic attack.
Others feel embarrassed, confused, or worried that it will happen again.
This is often when parents can have the most helpful conversations.
Once your teen has recovered, reassure them that:

• Panic attacks are common
• They are not dangerous
• The symptoms will pass
• Support is available

Avoid immediately launching into problem-solving or asking lots of questions. Sometimes what teenagers need most is a chance to rest and recover.
When Should You Seek Support?A single panic attack does not necessarily mean a teenager has an anxiety disorder.
However, professional support may be helpful if:

• Panic attacks are happening repeatedly
• Your teen is avoiding school, social situations, or activities
• They are constantly worrying about having another panic attack
• Anxiety is interfering with daily life
• Their confidence, mood, or wellbeing is being affected

Evidence-based therapies such as Cognitive Behavioural Therapy (CBT) can help teenagers understand what is happening in their body, challenge anxious thinking patterns, and develop practical skills to manage panic symptoms.
The earlier support is provided, the easier it often is to prevent anxiety from becoming more entrenched.
A Final ThoughtOne of the most powerful things a parent can communicate during a panic attack is this:
"You are safe, and you will get through this."
Panic attacks can feel overwhelming, but they do pass. With support, understanding, and the right strategies, teenagers can learn that anxiety does not have to control their lives.
If your teen is experiencing panic attacks or anxiety that is affecting their wellbeing, our psychologists can help. We offer appointments at our Werribee and Belmont clinics, as well as via Telehealth. To learn more or request an appointment, visit www.hopscotchandharmony.com.au/booknow.