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:
- Anxiety often builds gradually and can last for days or weeks, manifesting as ongoing worry or tension.
- Panic attacks are abrupt and peak within minutes, often accompanied by a feeling of losing control or impending doom.
Both conditions can disrupt your teen’s daily life, but with the right approach, they are manageable.

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:
- 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.” - 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.
- 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.
- Create a Peaceful Environment
If possible, move to a quiet space and reduce overwhelming stimuli like loud noises or bright lights.

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:
- 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. - 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. - 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:
- 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. - 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. - 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:
- 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. - 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. - 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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