Panic Attack Relief: 3 Steps to Stop Them Fast
The video explains why someone’s body might have a panic attack and offers tools that someone can use to manage them in the moment. It provides a reminder that panic attacks are a normal part of being a human being, and that there are ways to calm our minds and bodies down when they happen: naming the panic attack, focusing on breathwork, and concentrating on a specific item, sometimes called grounding! The video also suggests that after a panic attack, a young person should speak to a friend or trusted adult about it so they can brainstorm how to avoid or manage them in the future. [AMZ-173]
Youth
Feelings of stress and anxiety are totally normal, but if someone’s feelings become really intense – like a pounding heart, shortness of breath, or feeling frozen or scared – they may be having a panic attack. Panic attacks are the body’s natural response when it feels there is a danger present – even if there isn’t. Panic attacks usually come on suddenly and can last anywhere from 5-20 minutes. Sometimes they happen without a clear reason. Many people experience panic attacks, so if you’ve had one, you are not alone. But if you are experiencing them repeatedly, you should talk to a trusted adult who can help you.
Panic attacks can feel overwhelming, but with the right tools and mindset, you can guide your body back to calm and safety. Once you recognize and name the feelings as a panic attack, you send a signal to the brain that you are safe – there’s no present danger. Once you can identify the feelings as a panic attack, you can focus on breathing and grounding yourself. Grounding is a really useful technique that can be used in many ways to refocus your body and mind. Doctors and mental health professionals strongly recommend practicing these strategies to feel a greater sense of control and confidence if and when anxiety shows up.
Everyone experiences feelings of anxiety differently. If a person’s fear keeps them from trying new things or participating in everyday social situations, then this could be something called social phobia, also known as social anxiety disorder. If a person is feeling stressed, worried, or anxious all of the time and it gets in the way of enjoying things, this could also be generalized anxiety disorder. Talking with a trained counselor—like a school counselor, social worker or psychologist—can help a person learn more about what brings on their feelings and how best to manage them so they can enjoy life to the fullest.
FAQs
Feeling anxious is something everyone experiences from time to time, especially in new or stressful situations. It’s part of your body’s natural “fight or flight” response, which helps you stay alert and safe. When this happens, you might notice things like faster breathing, a racing heart, sweaty palms, or lots of worrying thoughts. Some people might feel anxiety more often because of things like genetics or brain chemistry – and that’s totally okay. You are not alone in feeling anxiety, and understanding what situations make you feel anxious can be helpful in learning how to manage it.
It’s super normal to feel stress sometimes, especially during puberty. But if worrying feelings become so intense or happen so often that they get in the way of school, friends, or doing things you enjoy, then it might be a good idea to talk to a trusted adult about therapy. Therapy is a helpful way to understand and navigate what you’re feeling. Asking for help can feel hard, but it’s a really strong and important first step to feeling better.
Parents
Feelings of anxiety, while completely normal, can be challenging for young people to manage. Parents and caregivers can support young people in navigating situational anxiety by helping them foster the tools described in the video: preparation, positive self-talk, and resetting and refocusing.
It’s important for parents and caregivers to tell young people that some anxiety is normal! Sometimes, situational anxiety can even be helpful. Anxiety is supposed to make you find time to study for a big test, or make you hit send on that text message (instead of writing and rewriting and rewriting and rewriting it). Historically, anxiety was how our bodies responded to potential threats – in the face of danger, the brain sent chemical signals to grab your attention, and tell you to prepare. In fact, simply preparing for what’s making you anxious is the best way to relieve the anxiety.
If your child’s worrying thoughts are so overwhelming that they’re having difficulty concentrating, experiencing sweaty palms or a racing heartbeat, or they’re starting to be grouchy or mean to people, then it’s time to pull out one of the anxiety management tools described in the video, and detailed above.
But if you notice that everyday or new situations trigger overwhelming feelings of anxiety that paralyze your child or leave them unwilling to participate in activities, your child may need extra help. In these cases, you can reassure your child that extreme feelings of anxiety don’t mean anything is wrong with them. They should also know that they haven’t done anything wrong. Let them know you understand they can’t just turn off their feelings or “get over it.” Let your child know that you will work with them to get the support they need to feel better and manage those feelings.
Speak with your child’s health care provider to find a therapist you and your child trust or visit PsychologyToday.com to find a therapist near you.
CONVERSATION STARTERS
- It seems like you have been really sad for a while. Can we talk about it and figure out what we can do together to make it better?
- I noticed that you’ve been worried about X lately. I’d like to help you feel less worried.
- I’m here for you when you’re sad, anxious or scared and want to do what I can to help. Let’s talk about ways I can do that.
- It looks like you’ve been feeling bad lately. I feel sad and worried too, sometimes. There are ways to feel better.
Related Resources
Educators
At different points in life, it is completely normal for people to feel anxiety or worry about something. Educators can support young people in navigating situational anxiety, but if you notice a student is struggling to participate in activities or engage socially because of extreme shyness or anxiety, this child may need extra help. If your student’s worrying thoughts are so overwhelming that they’re having difficulty concentrating, experiencing sweaty palms or a racing heartbeat, they may be having a panic attack, and it’s time to pull out one of the panic attack management tools described in the video. Referring a child to your school’s counselor, social worker or informing their parent can help them begin to deal with anxiety, extreme worry, or panic attacks.
National Sex Education Standards
Identify trusted adults, including parents, caregivers, and health care professionals, whom students can ask questions about puberty and adolescent health
Describe the cognitive, social, and emotional changes of adolescence and early adulthood
Discussion Questions
- In the video, what were some of the normal feelings a person might experience in a new situation?
- Why is it important to talk to a trusted adult if you’re feeling overwhelmed by anxiety and self-consciousness in large groups or new situations?
- Who are some trusted adults that a person can talk with if they are experiencing these feelings?
- What are some things a person could say to start this conversation with a trusted adult?