How Can I Help My Child Manage Panic?

Sometimes anxiety shows up as thoughts:

"Ugh, what if I get a bad grade on this?"

"What if I say something stupid during the presentation?"

"If I mess this up, my stats aren't going to be good enough to get into college."

Sometimes anxiety shows up as physical sensations such as:

• racing heart

• hyperventilation

• crying

• chest pain

• chills

Physical sensations can show up on their own, or they can be accompanied by anxious and/or racing thoughts. Either way, these symptoms can feel disorienting for tweens and teens, especially when they need to focus on a task like taking a test, doing homework, or participating in practice or rehearsal. My clients often come to therapy unable to manage physical anxiety. Here are a few strategies I start them off with to address panic symptoms:

1. 5-4-3-2-1 grounding exercise: Look around you. Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you can taste.

2. 4-7-8 breathing exercise: Breathe in for 4 seconds, hold your breath for 7 seconds, and breathe out for 8 seconds.

3. Use TIPP skills:

   Temperature: If you can, submerge your face in ice water for a few seconds. If that’s not possible, splash your face with cold water. If that’s not possible, place a cube of ice, ice pack, or cold pack on your face, chest, or the back of your neck. You can also try holding an ice cube in each hand, focusing on the sensation until they melt.

   Intense exercise: Raise your heart rate via cardio for at least one minute (up to 20 minutes). This could be accomplished via sprinting, doing jumping jacks or pushups, or, on the longer end, going all out on a half-mile to mile-long run.

   Progressive muscle relaxation: Tense each part of your body for ~5 seconds before relaxing. To make sure you cover all body parts, start with your head and move down to your feet.

   Paced breathing: Breathe in deeply from your belly. Ensure that your exhales are longer than your inhales. The 4-7-8 method works here, too!

4. Listen to music or sounds you find soothing (e.g., rain, crashing waves) or watch something you find soothing (e.g., a comfort show or video).

5. Put on a favorite/comforting scent (e.g., perfume, lotion).

Wondering what to do if your child has nausea, headaches, or dizziness? I’ll be covering all of these over the next three weeks, so be sure to check back next Wednesday!

Thinking about enrolling your child in therapy?

I provide therapy for tweens, teens, and young adults who struggle with anxiety, intense emotions, and substance use. Learn more about my approach to treatment, and schedule a consult call to see if I am a good fit to work with your family.