Panic Attacks in Children | How to Deal with Them

Panic Attacks in Children | How to Deal with Them

Panic attacks in children: They are often perceived as adult issues, but children, too, can experience these intense episodes of fear and anxiety. Unfortunately, many parents and caregivers overlook panic attacks in children, mistaking them for tantrums, attention-seeking behavior, or general nervousness. Understanding the nature of panic attacks in children and knowing how to respond can make a profound difference in their emotional well-being and development.

What Is a Panic Attack?

A panic attack is a sudden surge of overwhelming fear or discomfort that peaks within minutes. Both physical and emotional symptoms typically accompany it, and it may occur unexpectedly or in response to a specific trigger.

For children, a panic attack can be a frightening experience, especially if they don’t understand what’s happening to them. It can lead to a deep sense of confusion, isolation, and helplessness if not appropriately addressed.

Common Signs of Panic Attacks in Children

Children may not have the words to articulate what they are feeling, so adults must recognize the signs. Some of the most common symptoms include:

• Rapid heartbeat
• Shortness of breath
• Chest pain or tightness
• Dizziness or lightheadedness
• Sweating or chills
• Nausea or stomachaches
• Trembling or shaking
• Feeling of choking or smothering
• Crying uncontrollably
• Intense fear of something terrible happening (like dying or going crazy)

Desire to escape or run away

Younger children may cling to a parent or display regressive behaviors like bedwetting or thumb-sucking, while older children might refuse to go to school or isolate themselves.

What Causes Panic Attacks in Children?

Panic attacks in children can stem from a variety of causes, often a combination of genetic, environmental, and psychological factors. These include:

• Stressful life events (divorce, bullying, loss of a loved one)
• Separation anxiety
• Trauma or abuse
• Academic pressure
• Overprotective parenting
• Family history of anxiety disorders
• Undiagnosed medical or mental health conditions

In some cases, panic attacks are part of panic disorder or Generalized Anxiety Disorder, and professional assessment becomes crucial.

How to Respond to a Child Having a Panic Attack

When your child experiences a panic attack, your reaction can either soothe or intensify their distress. Here’s how to help in the moment:

1. Stay Calm

Children look to their caregivers for emotional cues. If you panic, they will panic more. Speak in a calm, gentle, and reassuring tone.

2. Validate Their Feelings

Avoid dismissive comments like “You're fine” or “Stop overreacting.” Instead, say, “I know you’re feeling scared right now, but you’re safe. I’m here with you.”

3. Help Them Breathe

Guide them to take slow, deep breaths. Try the “4-7-8 breathing technique”: Inhale for 4 seconds, hold for 7, and exhale for 8. You can do it together to model calmness.

4. Use Grounding Techniques

Engage their senses. Ask them to name:

• 5 things they can see,
• 4 things they can touch,
• 3 things they can hear,
• 2 things they can smell,
• 1 thing they can taste.

This helps shift their focus from fear to the present moment.

5. Encourage Them to Talk (Later)

Once the episode has passed, gently ask them what they were feeling or thinking. Avoid pressing too hard. Just let them know it’s okay to talk and that you're there for them.

Long-Term Strategies to Help Children with Panic Attacks

While managing individual episodes is important, helping your child develop emotional resilience and coping mechanisms is key to long-term improvement.

1. Promote Emotional Literacy

Teach your child to name their emotions. Use feeling charts, books, or role-play to help them understand and express their inner experiences.

2. Establish Routine

Consistency in daily schedules provides children with a sense of security and predictability.

3. Encourage Physical Activity

Exercise is a natural stress reliever. Encourage outdoor play, sports, or even dance and yoga to release anxiety and improve mood.

4. Healthy Diet and Sleep

Make sure your child gets proper nutrition and adequate sleep. Poor sleep and diet can worsen anxiety symptoms.

5. Seek Professional Help

If panic attacks are frequent, impairing your child’s daily life, or worsening over time, consult a child psychologist, psychiatrist, or pediatric neurologist. Cognitive Behavioral Therapy (CBT) is particularly effective in treating anxiety and panic disorders in children.

Final Thoughts

Panic attacks in children are real, painful, and potentially debilitating—but they are also treatable. As a parent, teacher, or caregiver, your understanding, patience, and proactive support can make a tremendous impact on a child’s ability to manage and eventually overcome anxiety.

Every child deserves to feel safe, understood, and empowered. If your child is struggling, remind them (and yourself): It’s not their fault, and they’re not alone. Help is available, and things can get better.