Teenage Panic Attacks: 4 Ways to Help an Overwhelmed Teen

Teenage panic attacks are not uncommon. Teenagers are going through a crucial time of learning how to manage emotions and deal with stress, and this can be a tough challenge at times. Teenage panic attacks can occur just one or a few times, but in some cases they can develop into panic disorder (chronic, repeated panic attacks).

According to the National Institute of Mental Health, 1 in 10 high school students will experience a panic attack at some point. And while panicking teenagers may seem like they’re having a crisis—they’re often feeling overwhelmed by the changes that are happening inside their bodies and brains.

Panic attacks can be a scary experience for any teenager, and it’s understandable to worry about them or feel unsure of how to help them. Here’s what you need to know about teenage panic attacks and how to help a young person through them.

What makes someone more susceptible to teenage panic attacks?

The causes of panic attacks can be different for everyone, and sometimes they can be seemingly random. Some common factors that might put a teen at risk include:

• Life stress: A lot of teenagers feel stressed because of schoolwork, peer pressure from friends and family members, exams or even being bullied at school. Stress can be particularly difficult to manage at this age.
• Difficult past experiences: If a teenager has been through some hard stuff in their early life, the impact of this might catch up with them when they reach the teen years. The emotional growth that occurs in adolescence can bring old traumas or hurt to the surface.
• Overprotective parents: They mean well, but a parent who is overly concerned may cause a teenager to feel frustrated and overwhelmed. The teenage years are an important time for building autonomy, and if someone is imposing a lot of restrictions to this, it can be distressing.
• Feeling unheard: If a teenager feels that other people cannot understand their perspective or experience, it can leave them feeling isolated and less able to manage big feelings.
• Other mental health conditions: Panic attacks can occur as part of other challenges, like social anxiety, health anxiety, substance use, or even depression.
• Physical health conditions: Some health conditions, especially those related to the respiratory system, like asthma, can make someone more prone to panic attacks.

There are many reasons adolescents may experience panic attacks—and not all of them are caused by external circumstances. Some teenage panics are triggered by internal conflicts or hormonal changes that take place in the brain during puberty. Other times, the condition may be brought on by a variety of physical issues such as an illness or injury that has affected one’s ability to cope with stress.

How to help a panicking teen

No matter what the cause of teenage panic attacks, there is good news: most often, panic attacks resolve over time as the body develops new coping strategies and learns how to deal with these intense emotions effectively.

In the meantime, there are some things that you can do to make it easier for teenagers to get through panic attacks. You can’t necessarily stop a panic attack from happening, but when it does, you can help to make it less extreme and less likely to develop into a bigger problem.

1. Stay calm

The external environment can make a big difference when someone is panicking. If you are with a teenager who is having a panic attack, it is important that you try to create a calm and safe environment for them. By remaining calm yourself, it can help to level the teen’s emotions.

If you can stay calm, it can also serve as a model to them on how to deal with stress. So, take a deep breath and try to keep your head clear by paying attention to your surroundings and senses in the moment. 

2. Reassure, but don’t rescue

Being soothing and reassuring is good, but don’t try to take over or pull them out of it. They will get through it themselves, and it can be useful for them to learn that panic attacks are temporary and not harmful. By attempting to rescue them or “stop” the panic attack, you might inadvertently reinforce their beliefs about being in harm.

Similarly, try not to assist the young person in avoiding situations that might be triggering. People who have panic attacks in certain circumstances, like being in crowded space or a social environment, might be tempted to stay away from these triggers. But, this can usually create a cycle of avoidance and dysfunction that may not resolve.

3. Listen and validate

Panic attacks can make someone feel like they’re going crazy. Validate this feeling and try not to brush it off with comments like “you’re overreacting” or “just calm down” – while this may be well-intentioned, these comments can actually make a person feel even more crazy because it sends a message of there is something wrong with you for feeling this way.

Instead, even if you think they are overreacting, it’s usually more helpful to try and make them feel understood, supported, and empowered. You could say something like:

“I understand you feel overwhelmed. I’m here for you and I know you can get through this”

Be patient and try to imagine things from their perspective. Validating doesn’t have to mean that you agree with everything they say and do, but that you support them regardless.

4. Encourage them to get specialized support

It usually helps to reassure your child that they won’t be alone in this situation, and that there are many resources available online and offline that can help them. If teenage panic attacks start to interfere with living, then it might be a good idea for the young person to speak to a therapist.

They can also learn more about their experience and find support using the Mind Ease app, which includes exercises for helping to calm the mind and body during moments of anxiety.

Try Mind Ease out today.