How to Help a Teenager With Anxiety and Panic Attacks?

At Adolescent Wellness Academy, we understand that anxiety and panic attacks can be overwhelming for both teens and their families. If you’re wondering how to help a teenager with anxiety and panic attacks, it’s crucial to know effective ways to support them. This article provides practical strategies to help your teen manage these challenges and offers insight into when it’s necessary to seek professional support.

Understanding Teen Anxiety and Panic Attacks

Anxiety in teenagers is common, but panic attacks are more intense, sudden episodes of fear that can include physical symptoms such as a racing heart, dizziness, or shortness of breath. Here are the key differences:

Both conditions can disrupt your teen’s daily life, but with the right approach, they are manageable.

How to Help a Teenager With Anxiety and Panic Attacks

Common Signs of Panic Attacks in Teens

Recognizing panic attacks can help you respond more effectively. Symptoms often include:

  • Rapid heartbeat or chest pain
  • Shortness of breath or choking sensations
  • Dizziness or feeling faint
  • Sweating or chills
  • Nausea or stomach pain
  • Fear of losing control or dying

If your teen exhibits these symptoms, approach them calmly, reassure them that they are safe, and try to guide them through it.

How to Support Your Teen During a Panic Attack

When your teen experiences a panic attack, your response can make a significant difference. Here’s how you can help:

  1. Stay Calm and Offer Reassurance
    Keep a steady tone and remind your teen that panic attacks are temporary and not dangerous. Say something like, “I know this feels scary, but it will pass. I’m here with you.”
  2. Guide Them Through Breathing Exercises
    Encourage deep, slow breathing. Try this exercise together:
    • Inhale slowly through the nose for 4 seconds.
    • Hold the breath for 2 seconds.
    • Exhale slowly through the mouth for 6 seconds. Practicing this technique can help regulate breathing and calm the nervous system.
  3. Try Grounding Techniques
    Help your teen focus on the present moment with grounding exercises like the 5-4-3-2-1 technique:
    • Find 5 things they can see,
    • 4 things they can touch,
    • 3 things they can hear,
    • 2 things they can smell,
    • 1 thing they can taste.
  4. Create a Peaceful Environment
    If possible, move to a quiet space and reduce overwhelming stimuli like loud noises or bright lights.
Understanding Teen Anxiety and Panic Attacks

Helping Your Teen Manage Anxiety Long-Term

While panic attacks can feel uncontrollable, regular management of anxiety can reduce their frequency and intensity. Here are some ways you can help:

  1. Promote Regular Exercise
    Physical activity can release endorphins, which naturally reduce anxiety. Encourage your teen to engage in activities they enjoy, whether it’s running, dancing, or team sports.
  2. Encourage Healthy Eating and Sleep
    A balanced diet and consistent sleep routine can help regulate mood and reduce anxiety. Limit caffeine, which can exacerbate symptoms of anxiety.
  3. Teach Stress Management Skills
    Mindfulness, meditation, or journaling can help teens manage stress. Practicing these skills regularly makes them more effective during moments of high anxiety.

When to Seek Professional Help

If anxiety or panic attacks persist or worsen, it’s important to seek professional support. Adolescent Wellness Academy offers specialized mental health services tailored to teens, focusing on anxiety management and coping strategies. Here’s what to consider:

  1. Therapy Options
    Cognitive Behavioral Therapy (CBT) and other evidence-based approaches can help teens understand their triggers, manage anxious thoughts, and develop long-term coping skills.
  2. Medication Consideration
    In some cases, medication may be recommended. Our mental health professionals will work with you and your teen to determine the best approach, ensuring that medication, if needed, complements therapy.
  3. Support Groups
    Engaging in a support group can provide your teen with a sense of community and allow them to learn from peers facing similar challenges.

Supporting Your Teen Beyond Panic Attacks

Your involvement in your teen’s journey toward managing anxiety can make a significant impact:

  1. Be Consistent and Patient
    Recovery is a process that takes time. Celebrate small wins, whether it’s attending school regularly or managing anxiety in a previously triggering situation.
  2. Encourage Open Communication
    Regularly check in with your teen about their feelings and experiences. Let them know it’s okay to talk about anxiety and panic attacks without fear of judgment.
  3. Prioritize Self-Care for You
    Supporting a teen with anxiety can be challenging, so ensure you’re also taking care of your own mental health. This not only benefits you but sets a positive example for your teen.

Get Professional Support at Adolescent Wellness Academy

If your teen continues to struggle with anxiety or panic attacks, professional help can be a turning point. At Adolescent Wellness Academy, our team is dedicated to providing personalized, compassionate care for teens and their families.

Contact us today to schedule a consultation or learn more about our services.

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Dr. Maria Angelica Mejia – Clinical Director (Davie)

Dr. Maria Angelica Mejia’s therapeutic approach is rooted in empathy, resilience-building, and collaboration. As the Clinical Director for Adolescent Wellness Academy, she is dedicated to supporting high-risk teens in navigating trauma, emotional distress, and life’s challenges with a holistic and trauma-informed lens. Dr. Mejia specializes in working with adolescents facing issues such as suicide risk, self-harm, anxiety, depression, and family conflict, utilizing techniques like CBT, DBT, mindfulness, and strength-based therapy. With extensive experience in community mental health, private practice, and clinical supervision, Dr. Mejia has a proven track record of empowering teens to overcome obstacles and thrive. She holds a PhD in Marriage and Family Therapy bringing a depth of knowledge and compassion to her leadership role.

Kimberly Geller

Kimberly Geller - Primary Therapist (Davie)

Kimberly is a compassionate and dedicated therapist with a Master’s degree in Social Work from Florida International University. Kimberly creates a nurturing and secure environment where clients can freely explore their emotions and embark on their journey toward healing and growth. Kimberly specializes in client-centered approaches that helps tailor her therapeutic methods to meet unique needs and goals. By fostering a collaborative therapeutic relationship, she empowers clients to develop effective coping skills and achieve meaningful progress in their mental health journey. Kimberly ensures that each person she works with feels understood and valued throughout their therapeutic process.

Zainub Fatta - Therapist (Davie)

Zainub holds a Master’s degree in Marriage and Family Therapy from Nova Southeastern University and has extensive experience treating a wide range of mental health issues in adults, teens, and children. She specializes in treating diverse mental health struggles such as anxiety, depression, trauma, bipolar disorder, social anxiety, anger management, etc. She also has a lot of experience treating addiction and substance abuse problems within various treatment centers. Zainub views mental health from a systemic perspective, emphasizing the significance of how one’s environment and childhood impacts them, which is why she also specializes in family therapy and couples therapy, when it comes to achieving holistic well-being. Passionate about empowering individuals to find their voice, she considers it a privilege to listen to their vulnerable stories and provide the support they need. Her therapeutic approach focuses on uplifting clients by building their confidence and challenging them to break old, negative patterns of thinking and behavior.

Krystine Garay

Krystine Garay – Licensed Mental Health Counselor

Krystine Garay is a licensed mental health counselor, marriage family therapist, and certified telehealth practitioner. Raised in Miami, Florida, and a member of the Hispanic community, she provides services in both English and Spanish. With five years of experience, she has worked with children, adolescents, and adults, focusing on domestic violence, substance abuse, family conflicts, co-occurring disorders, and mental health issues.
Krystine holds a bachelor’s degree in Psychology from Florida International University and a master’s degree with dual specializations in mental health and marriage and family counseling from Barry University. She is pursuing a doctorate in clinical psychology with a concentration in health psychology from Carlos Albizu University.
Her clinical experience includes rotations at Nicklaus Children’s Hospital, where she assisted children with co-occurring disorders using mindfulness exercises, cognitive-behavioral strategies, and dialectical-behavioral techniques.
Krystine believes in the power of personal growth and progress, and she is dedicated to fostering positive change in her clients’ lives.

Dr. Jacqueline Pablos – Clinical Director

Vulnerability and connection are at the heart of Dr. Pablos’ therapeutic approach. As the
Clinical Director for Adolescent Wellness Academy, she aims to create a safe space for
clients to embrace their emotions and express their needs in healthier ways. Dr. Pablos
specializes in treating depression, anxiety, body image issues, bullying, eating
disorders, and self-harm behaviors using techniques like CBT, DBT, mindfulness, and
ACT.
With extensive training in hospitals and counseling centers, Dr. Pablos has a strong
background in helping teens and adults with co-occurring mental and physical health
disorders. She holds a Doctoral Degree in Clinical Psychology, with specialized training
at institutions like Florida International University, Jackson Memorial Hospital,
Clementine Monte Nido, and Nicklaus Children’s Hospital.

Kimberly

Kimberly Carlesi – Therapist (Miami)

Kimberly, a dedicated therapist with a Master’s Degree in Clinical Mental Health
Counseling from Florida International University, specializes in supporting individuals
with eating disorders, trauma, and substance abuse. She creates a safe, nurturing
environment for her clients’ healing journeys, drawing from diverse therapeutic
modalities like cognitive-behavioral therapy and dialectical behavior therapy. With a
focus on trust and collaboration, Kimberly empowers clients through personalized
interventions, fostering self-awareness and resilience.

Alyssa Mencucci – Therapist (Miami)

Alyssa is a dedicated master’s level clinician specializing in providing compassionate
therapy for adolescents and children facing severe mental health challenges. With a
deep understanding of the developmental stages and psychological needs of
adolescents and children, Alyssa offers expertise in addressing trauma-related issues,
guiding individuals through the complexities of grief, managing anxiety and depression,
navigating personality disorders, and supporting those dealing with PTSD. Alyssa uses
evidence-based techniques such as cognitive-behavioral therapy, DBT, play therapy,
and trauma-focused interventions to create a safe and nurturing environment for
healing. Alyssa believes in a client-centered approach, tailoring therapy to meet the
unique needs and circumstances of each individual. She creates a safe and nurturing
environment where adolescents and children can explore their emotions, develop
coping skills, and embark on a journey of healing and growth.