Hello and welcome parents, caregivers, family members, and loved ones of teens. If you’re navigating the treacherous waters of teenage anxiety and panic attacks, this post is for you! As a therapist and someone who has experience with anxiety and panic, allow me to be your navigator as we explore teenage anxiety and panic attacks- including what they are, how they might look, and what to do.
The Mysterious World of Anxiety and Panic Attacks
First off I want to address a common misconception- anxiety and panic are not the same thing! So what are they? They are two different experiences, and some folks experience one or the other, and some experience both. Anxiety is when the person experiences overwhelming worry and nervousness. Anxiety isn’t all bad, though! In small doses, it’s meant to be a helpful tool to help people stay safe and avoid danger. But when anxiety overstays its welcome, it becomes problematic. The worries can be so intense that it makes it hard to function- and it can feel super uncomfortable. An “anxiety attack” is when someone experiences an intense episode of anxiety that slowly builds and peaks, sometimes lasting hours, days. Thoughts of worry/fears/concerns about a specific issue/issues take over their attention. In contrast, a panic attack is a more physical experience. Often popping up suddenly out of nowhere, a person will feel dizzy, short of breath, restless, and like they are having a heart attack or a serious medical emergency. Some people go to the emergency room because the intensity is so high they think they might need medical help. These generally tend to be shorter in duration and resolve in a matter of hours.
- Normal Anxiety: Our everyday or situational anxiety, is a common emotion experienced by people when facing stress and challenge. It is a natural response that helps us stay alert and focused so that we can deal with potential threats or demands. This kind of anxiety is temporary and usually subsides once the situation causing it is resolved or managed. It is a part of everyday life and doesn’t interfere significantly with a person’s ability to function in their daily activities.
- Anxiety: Clinical anxiety, also referred to as anxiety disorder, is a mental health condition characterized by excessive and persistent feelings of fear, worry, or unease that go beyond what is considered normal or appropriate for a given situation. This type of anxiety is more intense and can interfere significantly with a person’s daily life, relationships, and overall well-being.
- Anxiety attack: There is no diagnosis for an “anxiety attack,” it is a commonly used informal term to describe a sudden surge of intense anxiety.
- Panic Attack: A panic attack, is a mental health condition where there is a sudden and intense episode of overwhelming fear or discomfort that arises without any apparent reason or at times in response to a specific trigger. During an anxiety attack, individuals may experience alarming physical sensations that can appear like the sensations of a heart attack, leading to intense distress. Panic attacks are often brief, however the experience can be so intense, the person might avoid certain situations or places where attacks have occurred previously.
Spotting the Signs and Symptoms
As parents, caregivers, family members, and loved ones, it can be helpful to know what anxiety and panic can look like in your teen so that you can respond to and support their specific needs. Keep an eye out for the telltale signs that your teen might be struggling with anxiety and/or panic attacks.
- Anxiety: excessive worry, “overthinking,” dwelling on negative thoughts, difficulty concentrating, avoidance, irritability, social withdrawal, restlessness, difficulty sleeping, stomach problems, appetite changes.
- Panic Attack: rapid heartbeat, shortness of breath, chest pain or discomfort, sweating, shaking, dizziness, stomach upset, feeling detached from reality.
How You Can Support
Now that you’ve recognized the telltale signs of teenage anxiety and panic attacks, here are four helpful tips you can try with your teen:
- Practice Active Listening: Give them your full attention and focus on trying to understand. You can affirm/validate, nod along, or gently ask them to expand or clarify. Don’t interrupt, dismiss, or try to change their perspective. Stay open, by listening to your teens fears and concerns without going into “fix it mode.” Only offer advice if they ask for it or say that they are open to it.
- Teach Stress Management: Encourage your teen to manage their time, responsibilities, communication, and relationships in a way that supports them best. You may need to help them learn to plan, organize, use healthy assertive communication, and practice healthy boundaries. Consider what you are modeling for them. Help your teen steer clear of unnecessary stressors and overwhelming situations if it’s reasonable (eg. it’s probably ok to skip a party; you can’t let them skip school everyday— without contacting their guidance counselor and coming up with a long term education plan that meets their needs).
- Teach Mindfulness: Show your teen how to practice techniques like deep breathing, grounding, meditation, or yoga. Mindfulness practices reduce stress and increase calm and peace, which can help them cope with anxiety and panic. There are free and easy YouTube videos that can help!
- Consider Therapy: Anxiety and panic attacks can be difficult to manage, if your reach a point where you feel you need additional support, consider professional help. Don’t be afraid to meet with a qualified therapist to help your teen explore their triggers, learn coping skills and calming techniques, and regain their confidence and sense of well-being..
Now that you know what anxiety is, the difference between anxiety and panic attacks, and how to spot the signs and symptoms, you are ready to support your teen! Get in there and exercise those active listening skills, pump up their stress management techniques, and show them some mindfulness tools to help them deal. And remember, you can always lean on a trusted professional to assist with tools and techniques specific to your teens individual needs.