Ep 309: Rethinking Anxiety and Panic Attacks

Nicole Cain, author of Panic Proof, discusses how anxiety can be
a helpful messenger and shares holistic approaches parents can
use to help their teens understand and manage anxiety and panic
attacks.


Sponsored by Equip: Eating disorder treatment
that works—delivered at home. Visit equip.health/talking for more
information, and a free consultation.


Full Show Notes





As parents, watching our teens struggle with anxiety can be
heartbreaking. Our instinct is often to help them alleviate the
discomfort or make their anxiety stop. But what if the anxiety
isn’t just an obstacle to overcome, but also a clue? By
understanding and interpreting anxiety, we can address its root
causes and help our teens find lasting wellness.


This week, we’re diving into a revolutionary way of thinking
about anxiety and panic attacks with Dr. Nicole Cain, a pioneer
in integrative approaches for mental and emotional wellness.
Nicole is the founder of the Holistic Wellness Collective and the
author of Panic Proof. She aims to show us how anxiety can be
seen as a helpful messenger rather than just a disrupter.


A Paradigm Shift on Anxiety


Nicole’s journey began with her own struggles with anxiety and
observing anxiety in her loved ones. Traditional messages
suggested that anxiety was a life sentence, often treated with
medications that did more harm than good. Nicole set out to
challenge this narrative, exploring how anxiety could actually be
understood and managed holistically.


One of the key takeaways from Nicole's research is that anxiety
is not simply a condition to be eradicated but rather a signal
from the body that something is out of balance. By understanding
these signals, we can address the underlying issues instead of
just managing the symptoms.


Four Steps to Managing Anxiety


Nicole breaks down her approach into four actionable steps,
making it accessible for parents and teens alike.
Calm the Nervous System: Using practical tools
like the panic pack, which can include fidgets or chemical freezer
packs, teens can learn to soothe their immediate physical responses
to anxiety. This step takes them out of a high-stress state and
prepares them for deeper reflection.Onboard the Logical
Brain: Once the immediate panic has subsided, reinforcing
logical thinking becomes essential. Brain games and educational
activities about mental health can strengthen the connection
between the body and logical brain, enabling teens to process their
feelings more effectively.Integrate Back into the
Body: By practicing interoception and developing awareness
of their bodily sensations, teens can start to notice patterns and
triggers in their anxiety. This step involves becoming familiar
with how their body responds to different stimuli, fostering a
sense of control and understanding.Reprogram the Nervous
System: This involves systematic desensitization or
exposure therapy, where teens are gradually exposed to
anxiety-provoking situations in a controlled manner. This step aims
to expand their comfort zones and empower them to face their fears
head-on.

Recognizing Different Types of Anxiety


Nicole has identified nine distinct types of anxiety, each
presenting differently in the body. From gut anxiety showing up
as digestive issues to chest anxiety marked by heart
palpitations, recognizing these variations allows for more
targeted interventions. Parents can use these insights to
identify which type of anxiety their teen may be experiencing and
find tailored strategies for relief.


Environmental Factors and Holistic Treatments


Environmental factors such as diet, mold in the home, and even
parental anxiety can influence a teen's anxiety levels. Nicole
stresses the importance of a balanced diet rich in fiber and
nutrients to support gut health and overall mental wellness.
Additionally, addressing external factors like a cluttered home
or noisy environment can significantly improve a teen’s mental
state.


In the Episode…


Beyond the steps and types, Nicole shares insights on:


The role of the gut-brain axis in anxiety

How interoception can provide early warning signs

The importance of creating a supportive home environment

Practical ways to incorporate holistic treatments into daily
life



If you’re curious about further resources and tools, you can find
them in Nicole’s book, Panic Proof, and on her website. For
ongoing tips and community support, follow her on Instagram
@drnicolecain.


Listen to this episode to transform how you and your teen
approach anxiety. Don’t forget to subscribe to Talking to Teens
for future episodes with more experts and their insights!





Sponsored by Equip: Eating disorder treatment
that works—delivered at home. Visit equip.health/talking for more
information, and a free consultation.