Mental Health & Neurodiversity

How do I help a child through a panic attack?

When Panic Strikes: Guiding Your Child Through a Storm of Fear

As parents, we have the challenging yet rewarding task of providing comfort and guidance to our children, especially during their moments of distress. One such moment can be a panic attack—an intense burst of fear or discomfort that can leave your child feeling terrified and overwhelmed. While it’s heartbreaking to witness, understanding panic attacks and knowing how to respond can make all the difference.

Understanding Panic Attacks: A Closer Look

A panic attack, as defined by medical professionals, is an abrupt surge of intense fear or discomfort that reaches its peak within minutes. It includes symptoms like accelerated heart rate, trembling, shortness of breath, feelings of impending doom, among others. The sudden onset and intensity can leave your child feeling out-of-control and helpless.

Panic attacks matter because they affect your child’s emotional wellbeing and everyday life. They are not merely ‘overreactions’ but are real physiological responses that need appropriate management.

Navigating the Storm: Key Strategies for Parents

The good news is you’re not powerless when it comes to helping your child through a panic attack. Here are some effective strategies:

Cultivate Calmness

Your reaction plays a significant role in how your child will manage their panic attack. Stay calm; this sends a message that they’re safe with you. Use simple phrases like “I’m here with you” or “You’re safe now” for reassurance.

Employ Grounding Techniques

Grounding techniques, which help divert attention away from distressing thoughts towards physical sensations or surroundings, can be beneficial during a panic attack. A simple exercise such as naming five things they can see, four they can touch, three they can hear, two they can smell and one they can taste can help.

Encourage Deep Breathing

Deep breathing is an effective technique to manage panic attacks. It slows down the heart rate and helps regain control. Teach your child to take slow, deep breaths in for a count of four, hold for a second and then exhale slowly for another count of four.

Troublesome Traps: Where Parents Often Stumble

Despite our best intentions, we may sometimes unwittingly exacerbate the situation. Here are some common pitfalls to avoid:

Misunderstanding Panic Attacks: Dismissing panic attacks as tantrums or attention-seeking behavior doesn’t address the underlying issue and may even heighten your child’s anxiety.
Rushing To Fix: While it’s natural to want to ‘fix’ things quickly for our children, patience is crucial during a panic attack. Ensure you’re providing emotional support first rather than rushing towards solutions.
Avoiding Triggers: While it might be tempting to shield your child from potential triggers completely, this could limit their opportunities for learning coping mechanisms.

Beyond the Basics: Fostering Resilience and Emotional Literacy

Moving beyond immediate strategies, fostering resilience and emotional literacy in children is key. Encourage open conversations about feelings and emotions. Teach them that it’s okay to feel scared or anxious sometimes; these feelings don’t define them or their abilities.

Promote healthy habits like regular exercise and adequate sleep which have been proven beneficial for mental health. Encourage them to engage in activities that they enjoy and find relaxing. This could be painting, playing a musical instrument or simply reading a book.

Inquisitive Minds: Addressing Common Queries

Are panic attacks harmful? While panic attacks are intensely uncomfortable, they’re not physically harmful. However, recurring panic attacks can impact your child’s quality of life and should be addressed with professional help.
Can children ‘grow out’ of panic attacks? Some children may stop having panic attacks as they grow older and learn coping mechanisms, while others may continue to experience them. Early intervention can improve outcomes.

In the end, remember that every child is unique and what works for one might not work for another. Be patient with yourself and your child; you’re doing the best you can.

This article does not replace professional medical advice and is intended to provide general educational information only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your child’s health.