Recognizing Panic Attack Signs in Kids

Panic attacks in children can be sudden and terrifying. One moment, your child might seem fine, and the next, they’re overwhelmed by intense fear and physical symptoms like a racing heart or shortness of breath. As a parent, it can be hard to know how to help in that moment.

It's important to recognize these signs early. Research shows that around 2% to 10% of teens experience at least one panic attack, often starting in childhood or adolescence. But when panic attacks happen, they can lead to long-term anxiety and avoidance, making everyday life harder for your child.

In this article, we'll go through panic attack signs in kids, the causes, and how you can help your child cope when these episodes happen.

Panic Attacks in Kids

A panic attack is an intense wave of fear or anxiety that comes on quickly. Your kid might feel like something terrible is happening, even when there’s no real danger. These episodes can leave kids feeling like they’re losing control, or worse, dying.

Panic attacks are most common during adolescence, but they can start earlier in childhood. While the cause isn't always clear, stress from school, family, or past trauma can trigger these attacks.

Research shows that panic attacks happen when the body’s fight-or-flight response is triggered. You can imagine how your body reacts if you suddenly face danger. But in panic attacks, that response happens even without an obvious threat, causing symptoms like:

• Rapid heartbeat
• Difficulty breathing
• Dizziness

Common Symptoms of Panic Attacks in Kids

During a panic attack, your child may experience physical symptoms that seem alarming. They might have trouble breathing, a racing heart, or even feel like they’re choking. These signs can be hard to spot, especially when the child can’t express what’s happening.

Some of the most common physical symptoms include:

• Sweating
• Trembling or shaking
• Chest pain or nausea
• Dizziness or lightheadedness

Emotionally, panic attacks are just as intense. Children may become confused, and develop a sensation of impending death. They may also experience a sense of surrealness, where things feel distant or like they’re watching themselves in a movie.

How to Help Kids Cope with Panic Attacks

When your child experiences a panic attack, it’s important to know how to manage the situation effectively. You can help them cope in the moment with some immediate strategies, as well as provide support for long-term coping skills.

1. Immediate Coping Strategies

One of the first things to do is help your child focus on their breathing. Encourage slow, deep breaths, guiding them through abdominal breathing by having them inhale for five seconds, hold, and exhale for five seconds.

This simple technique can help calm their body and regain control.

2. Distraction and Grounding Techniques

In addition to breathing exercises, distraction can help your child redirect their attention. Ask them to name the following:

• Four things they can see
• Three things they can hear
• Two things they can smell
• One thing they can taste

This grounding exercise can pull them away from the panic and back to the present moment.

3. Long-Term Coping Skills

Beyond immediate techniques, it’s essential to help your child develop coping skills they can use regularly. Encourage them to practice these techniques every day.

The more consistent they are, the easier it will be for your child to manage panic attacks when they happen.

When to Seek Professional Help

Source: Pediatric Surgical Associates

If your child’s panic attacks are happening frequently or causing significant distress, it’s time to seek professional help. Early intervention can make a big difference, preventing long-term complications like avoidance behaviors or anxiety disorders.

Signs of Severe Panic Attacks

If your child is refusing to go to school or avoiding places because they fear another panic attack, this could be a hint the condition is worsening.

They may also become so fearful of having another panic attack that it affects their daily life, including relationships and schoolwork.

Available Treatments

Fortunately, panic attacks are treatable. Cognitive Behavioral Therapy (CBT) has been proven to be effective for managing anxiety and panic attacks.

In some cases, a doctor might suggest medication in addition to therapy, especially if panic attacks are frequent and severe. Therapy helps both children and parents learn effective coping skills and how to reduce anxiety triggers.

Wrap Up

Panic attacks in children can be overwhelming for both the child and the parent. Knowing the signs early, such as rapid heartbeat, trouble breathing, or feeling out of control, is key. It’s also essential to have strategies in place to help your child cope when these moments happen, like deep breathing and grounding exercises.

Remember, with the right support and intervention, panic attacks can be managed effectively. Cognitive Behavioral Therapy (CBT) has shown to be especially helpful in reducing anxiety and panic symptoms. If your child’s panic attacks are frequent or significantly affect their daily life, seek professional help. Treatment can help your child feel more in control and improve their quality of life.

Frequently Asked Questions

Are panic attacks dangerous?

Panic attacks are not life-threatening, but they can feel very intense and frightening. They often cause temporary distress but don’t cause lasting harm.

What should I do when my child has a panic attack?

Stay calm. Guide them through deep breathing exercises, and help them focus on the present with grounding techniques.

How can I help my child avoid panic attacks?

Encourage relaxation techniques like deep breathing, mindfulness, and regular physical activity. Reducing stress is key.

When should I seek professional help for my child’s panic attacks?

If the panic attacks happen frequently or disrupt their daily life, it’s a good idea to seek help from a professional.

Can panic attacks cause long-term issues?

Yes, if not addressed, panic attacks can lead to chronic anxiety, avoidance behaviors, and even depression.