Panic attacks are a challenging reality for many adolescents, manifesting as sudden, intense episodes of overwhelming anxiety that can make even daily activities feel impossible. These episodes may cause teenagers to feel like they’re losing control, or worse, feel like they’re in serious physical danger. The impacts can reach beyond the attack itself, sometimes leading teens to avoid situations where they fear an episode might occur, such as school or social events. That’s why it’s essential for parents, friends, or caregivers to have a few supportive techniques in place to help a teenager through these difficult moments.
In this post, we’ll walk through a simple 4-step process that can help a teen manage the distress of a panic attack. These steps aim to reassure, calm, refocus, and finally reflect on the experience. Practicing these methods together can make future episodes shorter and less intense.
Step 1: Establish contact and reassure
The first thing to do when a teenager is in the throes of a panic attack is to gently make your presence known. Panic attacks often cause people to turn inward, focusing intensely on their own bodily sensations. Calmly letting the teenager know that you’re there to help can be grounding for them. Try to make eye contact if they’re comfortable with it, and offer simple, reassuring phrases like, “I’m here, and I’ll help you get through this.”
Step 2: Slow down the breathing
Rapid breathing is a hallmark of panic attacks, as anxiety can make breaths short and shallow, increasing the body’s stress response. Guide the teen to focus on their breathing. Breathing slowly and deeply can help reduce heart rate and bring them closer to a calmer state. To help, you can breathe together: “Breathe in slowly, and let it out slowly.” Modeling this breathing pattern can make it easier for them to follow and find a rhythm.
Step 3: Redirect focus
Once the breathing has slowed, gently guide the teen’s attention away from the panic sensations by asking them to notice specific things in their surroundings. For example, ask them to identify three round objects in the room or count things of a certain color. This redirection can help shift their focus from internal anxiety to their external environment, easing the overwhelming sense of panic.
Step 4: Reflect together
After the panic attack subsides, take a moment to reflect on the experience with the teen. Acknowledge their feelings and gently discuss what techniques seemed to help. Reflecting not only normalizes the experience but also reinforces effective coping strategies for the future. Remind them that while panic attacks may feel intense, they are also typically short-lived and manageable with the right tools.
Conclusion
Panic attacks can feel unpredictable and frightening, but with this four-step approach – establishing contact, slowing the breath, redirecting focus, and reflecting afterward – you can provide meaningful support to a teenager navigating these challenging moments. Practicing these techniques together helps build a toolkit that can make future episodes shorter and less intense.
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