While we tend to think of panic attacks as a very adult problem, they can also impact children’s emotional and physical well-being. Though a panic attack can be frightening for you and your child, knowing how to stay calm and respond in a crisis can help you regain control.
Why Do Some Children Experience Panic Attacks?
A panic attack is a sudden onset of intense fear or discomfort that reaches a peak within minutes. During one of these episodes, your child might experience various severe physical and emotional symptoms, including accelerated heart rate, sweating, trembling, shortness of breath, and feelings of impending doom.
Different factors can trigger panic attacks in children. For example, some children are more sensitive to stress or changes in their environment. Others may have inherited a predisposition to anxiety disorders. Significant life events, such as the death of a loved one, moving to a new city, or changes in family dynamics, can also cause panic attacks. Additionally, children who have experienced traumatic events are at higher risk.
Recognizing the Warning Signs
Recognizing the signs of a panic attack can prepare parents to respond promptly and effectively. These can include:
- Abrupt, overwhelming feelings of fear
- Physical symptoms such as chest pain, heart palpitations, rapid breathing, or dizziness
- Emotional distress manifesting as crying, screaming, or overt expressions of terror
- Behavioral changes like restlessness or withdrawal from usual activities
How to Help Your Child During a Panic Attack
Panic attacks can be alarming, but they don’t last forever. Helping your child make it through to the other side involves providing immediate, calming assistance. Here are some strategies to help.
- Stay calm: Sensitive children respond to their parents’ emotions. Speak in a gentle, reassuring tone.
- Encourage deep breathing: Teach your child to take slow, deep breaths. Controlled breathing counteracts the shallow, rapid breaths of a panic attack and can calm the nervous system.
- Use grounding techniques: Grounding techniques can redirect your child’s attention to the world around them, distracting them from the panic. Ask them to name objects they see around them, or things they can touch, smell, or hear.
- Create a comforting environment: If possible, move your child to a quiet place where they feel safe. Sometimes, a change of environment can reduce panic attack intensity.
- Practice relaxation: Teach your child progressive muscle relaxation or creative visualization to help manage their anxiety.
- Be patient and supportive: Tell your child that panic attacks are not the end of the world and emphasize your unconditional love.
Long-Term Strategies
As a parent, you can help your child feel safer and happier by understanding panic attacks and knowing how to respond when they occur. Therapists who specialize in pediatric anxiety can offer invaluable advice and information for your family. Furthermore, building an at-home routine that includes regular exercise, sufficient sleep, and a healthy diet can also manage anxiety levels in children.
At Project Play Therapy, our expert team offers in-depth psychoeducational evaluations to assess children’s learning and development. The result is a detailed portrait of your child’s problem-solving skills and ability to perform well in school and life. We believe all children deserve to reach their fullest potential and thrive, even in the face of emotional or behavioral challenges. Contact us to learn more.