Anxiety attacks can be scary, especially when someone doesn’t know what’s happening. Unfortunately, anxiety is increasingly common today. A staggering number of teenagers struggle with anxiety every day. Academic, family, peer, media, and social pressure increase fear of failure and daily anxiety among teens. In addition, anxiety disorders and other co-occurring issues like depression can lead teens to self-medicating with drugs or alcohol. Understanding how to manage anxiety and self-care tools can help teens recover from anxiety and panic attacks.
If a teen boy in your life is struggling with anxiety and panic attacks, Foothills at Red Oak Recovery can help. Our holistic recovery programs help adolescent boys living with substance abuse and co-occurring issues. With a range of therapies, clients at Foothills at Red Oak Recovery learn the self-care they need to recover. Reach our staff now at 866.300.5275 to learn more about our strategies for recovering from panic attacks.
What Are Panic Attacks and Anxiety?
Anxiety, which causes panic attacks, is a physical, emotional, and mental state of being. During an anxiety or panic attack, the nervous system moves from a regulated to dysregulated state. This means the body goes into a fight, flight, or freeze state. This is our body’s ancient response to danger, causing some people to freeze and shut down while others become aggressive or run away from a situation. Fight, flight, or freeze is a normal reaction in a state of danger. Anxiety, however, prompts these physical and emotional responses when a person worries about the past or present. This means their body reacts to an imagined threat rather than a present one. Anxiety can cause:
- Trouble breathing
- Profuse sweating
- Trembling and shaking
- Muscle tension
- Physical weakness
It can be hard to calm a dysregulated nervous system. It can be especially hard for teens living with constant stress to calm down after an anxiety attack. This leads many young adults to self-medicate or self-soothe with drugs, alcohol, and self-harm. However, there are tools and approaches to self-regulate that promote overall wellness.
Tips for Self-Care After A Panic Attacks
Learning how to self-regulate after an anxiety or panic attack can make a difference. It can speed recovery, prevent future attacks, and help someone understand their personal needs. Here are three tips for recovering from an anxiety or panic attack.
Eat Nourishing Food
Anxiety can wreak havoc on someone’s digestion, make them feel faint or lightheaded, and cause cravings. After a panic attack, try eating a small amount of nourishing food. Consider a small portion of protein alongside a fruit or vegetable and some grains. Avoid caffeinated foods like chocolate, coffee, and soda. Caffeine can make anxiety worse. So can sugar. A small, healthy meal can help calm and nourish the nervous system.
Practice Mindfulness and Breathing
Mindfulness is a term used to explain present moment awareness. Today, there’s a rise in mindful activities, from mindful eating to mindful exercise. Returning to the present moment is one of the best ways to deal with anxiety because anxiety is a reaction to the past or the future. A single breath meditation or longer meditations can help regulate the nervous system and bring perspective to the moment.
Moving the body is a great way to process adrenaline and cortisol released during an anxiety attack. Light movements like walking, yoga, stretching, or a gentle bike ride can help regulate the nervous system and release endorphins to promote a sense of calm.
These are only a few approaches to self-care after an anxiety attack. Developing the tools for self-care takes time. An anxiety treatment program can help you and your loved ones understand anxiety and personal needs to find the best approach to self-care.
Treat Anxiety and Panic Attacks Today at Foothills at Red Oak Recovery
If you or a young man in your life is struggling with anxiety attacks, know you are not alone. At least one-third of teenagers struggle with anxiety. The team at Foothills at Red Oak Recovery can help. Our holistic clinic helps teen boys recover from addiction and co-occurring disorders like anxiety, depression, and disordered eating. We provide holistic individual, group, and family therapy to help them understand, cope, and heal from anxiety and panic disorders. Reach us at 866.300.5275 today to get started with treatment at Foothills at Red Oak Recovery for co-occurring issues.