Panic attacks come on suddenly and all at once; it’s nearly impossible to plan for one proactively. Especially for kids, the loss of control over their breathing, heart rate and feeling of calm can be jarring. And as a parent, it can be just as scary to watch your child struggle. But when panic attacks come on, your calm presence and support is vital. Below are some tips for supporting both yourself and your child through a panic attack.
Stay Calm and Grounded
Your reaction as a parent sets the tone for how your child will respond. If you become anxious or panicked yourself, it may intensify their fear. Instead, remain calm and grounded. Speak softly and assure them that they are safe, and you’re there to help.
What to Do:
- Take slow, deep breaths to model calm breathing for your child.
- Speak gently and avoid using phrases like “calm down” or “stop worrying.” Instead, try saying things like, “I’m here with you,” or “This will pass soon.”
Focus on Breathing
One of the most effective ways to ease a panic attack is by focusing on slow, controlled breathing. Panic attacks often involve hyperventilation, which can make symptoms worse. Helping your child regulate their breathing can reduce these symptoms and help them regain control.
Encourage slow, deep breaths by inhaling through the nose for 4 counts, holding for 4 counts, and exhaling through the mouth for 4 counts (the 4-4-4 method). You can do this breathing exercise with your child to guide them. If your child is having trouble following the pattern, ask them to breathe in time with you or focus on counting.
Use Grounding Techniques
Grounding techniques can help shift your child’s focus from their overwhelming feelings of fear back to the present moment. These techniques engage their senses and can help them feel more in control.
Try these simple grounding exercises:
- 5-4-3-2-1 Technique: Ask your child to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
- Object focus: Encourage them to hold a familiar object like a toy, blanket, or something soft. Ask them to describe how it feels, looks, or smells.
- Temperature change: Splashing cold water on the face or holding an ice cube can also help bring them back to the present.
During a panic attack, children often feel as if the world is closing in on them, and it can feel endless. As real as these feelings feel, they will pass. Gently remind them that they will make it through this and you are with them every step of the way. And while we’ve listed some tips to help you navigate a panic attack, there’s no one right answer. The most important form of support is your presence. By simply being there, you will give them a safe space as they “feel through” these emotions.
If panic attacks become more regular, it may be time to seek professional help. There are multiple mental health professionals, including Decade2Connect, that support many children and families experiencing anxiety and panic attacks – we are here to support you and your family through this time of uncertainty.
If you’re feeling overwhelmed with your child’s mental health struggles, breathe. Remind yourself that this will pass and there is a community available to support you and your family. If you need additional support, please reach out to our team today.
