With warmer weather and a long break from school, teens who have anxiety conditions might actually feel more overwhelmed or unsettled rather than relaxed over the summer. For some, the combination of new or unusual situations and stress factors like heat and crowds can actually trigger panic attacks more often. Panic attacks are unexpected episodes of intense fear that cause overwhelming physical symptoms, such as dizziness, sweating and chest pain.

You can help your child be prepared by learning their triggers and creating a plan to manage their anxiety. You might practice grounding and breathing exercises together—simple techniques that can help shift focus away from anxious thoughts and back to the present moment. You can also learn about ways to support them in the moment, such as keeping yourself calm and validating what they’re feeling without catastrophizing.

The following are some stressors and triggers that might contribute to summertime panic attacks:

• Heat
• Noise
• Crowds
• Dehydration
• Caffeine
• Vaping nicotine
• Energy-drink consumption
• Changes in sleep habits
• Changes in routines or lack of routine
• Separation from family or safe people
• Time alone
• Chaos and unpredictability
• Body image issues
• Trying new things
• Fear of missing out (FOMO)

In this article, we’ll share seven ways parents can help their teens through panic attacks caused by summer stress. 

7 ways to help your teen through a panic attack in the moment

It’s not always possible to know in advance what situations will bring up intense anxiety and panic attacks. It’s a good idea to find solutions that are flexible enough to adapt to different settings. 

Fortunately, some of the most effective anxiety calming tools, such as box breathing and mindfulness, don’t require any supplies. Recognizing signs of anxiety that lead up to a panic attack can help you know when to start using calming strategies.

The following are seven ways you can help your teen through a panic attack caused by summer stress:

• Stay calm and model regulated breathing 

Whether you’re feeling frantic or staying calm, your teen may notice and respond to your emotional state. Seeking out people who help you feel safe is called coregulation. Avoid showing signs of fear or panic. Instead, take slow, deep breaths, and use a gentle tone of voice.

• Use grounding techniques together 

Grounding techniques help you de-escalate racing thoughts and physical anxiety by focusing on the here and now. Physical touch and movement are the basis of simple but powerful grounding methods. Try crossing your arms in a self-hug and ask your teen to do it with you. Tell them to focus on the feeling of their hands on their shoulders as they take deep breaths. Or slowly shift your weight back and forth from one foot to the other, and focus on how it feels.

• Move to a safe, quiet environment 

If you’re in a chaotic space with a lot of noise, people, or movement, this can heighten feelings of anxiety. Try to get your teen to a more private area that’s not so stressful. For instance, you might consider encouraging them to move to a nearby restroom, a parked car with air conditioning, or a quiet hallway so they can regain their composure.

• Validate their experience without minimizing 

Telling someone to “calm down” when they’re panicking or trying to minimize their fear can be counterproductive. Acknowledge that panic attacks feel very real and scary. 

Reassure your teen that it’s temporary and the feeling will pass. If there’s a problem that needs to be solved, you might discuss when it will be appropriate to return to the situation and work it out.

• Guide them through breathing exercises 

Taking deep breaths signals to your brain and body that you’re OK. Try exercises like the box breathing technique together. Count to four as you inhale, hold your breath for four counts, then exhale for four counts and wait four counts before starting again. 

• Help them identify what they’re feeling physically 

Naming the sensations they’re feeling in their body may help your teen feel a bit more grounded and see anxiety symptoms for what they are. Ask them where they’re feeling their anxiety. Then ask them to describe what it feels like. If they’re describing typical physical anxiety symptoms, reinforce that what they’re feeling is normal and that it will pass. 

• Follow up after the episode passes 

After your teen has had some time to recover, talk about what happened, but be careful not to overanalyze. Ask them what helped and identify what didn’t help. Plan out what you’ll do next time if they experience another panic attack. 

Lightfully Teen programs help teens and families manage anxiety conditions

As a parent, you have the influence to help normalize anxiety symptoms and help your teen feel prepared to manage them. Staying calm yourself is one of the most powerful tools you have when helping your teen through a panic attack. 

If your teen has had more than one panic attack within the past month or if they’re showing signs of anxiety, they may need professional help. Summertime can be a good time to start treatment. Your child won’t have to miss any school, and they’ll have plenty of time to practice their new skills.

Lightfully Teen programs provide comprehensive and proactive treatment for teens who have anxiety. Family therapy sessions are included, so parents and siblings can learn the best ways to support their loved one. Our licensed clinicians use an approach called Precision Care Model (PCM) to give each teen the support they need. 

Are you concerned about a teen in your life who has panic attacks? We can help. Contact us or reach out to our Admissions Concierge Team today.