Supporting Your Child Through Panic Attacks: A Parent’s Guide
As a parent, one of the most challenging experiences is witnessing your child go through a panic attack. These overwhelming moments can leave you feeling powerless, especially when they occur unexpectedly. But it’s important to know that while you can’t always prevent these attacks, there are ways to support your child through them, and even better, help build emotional resilience for both you and your child.
As a family therapist, I work with parents to integrate neuroscience-based strategies for managing anxiety and panic, grounded in the understanding of how our brains and bodies work together. In this blog, I’ll walk you through how to recognize panic attacks, how to support your child during these moments, and how to build lasting strategies for emotional regulation and safety.
How to Recognize a Panic Attack in Your Child
Panic attacks can happen without warning and often leave parents feeling confused or unsure of how to react. Recognizing the signs of a panic attack is key to providing the support your child needs.
Some common signs of a panic attack include:
Physical Symptoms: Your child may appear flushed, sweaty, or overly hot. They might be shaking, trembling, or having difficulty breathing.
Breathing Difficulties: Hyperventilating or rapid breathing can be a significant sign. Your child may struggle to catch their breath.
Withdrawal: They may suddenly become quiet, withdrawn, or seem distant as they focus inward on their overwhelming emotions.
These symptoms can be scary for both your child and you, but understanding these signs allows you to step in and provide the reassurance and support needed.
If you find that your child’s anxiety is becoming a pattern, it might be helpful to consider online family therapy in California. Through therapy, your family can build emotional resilience and strategies to better manage these moments.
How to Help Your Child During a Panic Attack
As a parent, you may instinctively feel the need to fix the situation immediately. However, staying calm and offering gentle support is one of the most effective ways to help your child through a panic attack.
Here are a few steps you can take during a panic attack:
Stay Calm and Reassure: When your child starts to panic, it’s important that you remain calm. Your calmness will help them feel more secure. Reassure them that they are safe and that the panic attack will pass.
Guide Breathing: Encourage slow, deep breaths. You can help by guiding them through a breathing exercise, such as: "Breathe in deeply for 4 seconds, hold for 4, then breathe out slowly for 4." This simple exercise can help activate the parasympathetic nervous system and ease their anxiety.
Fresh Air: If possible, take them outside or open a window to let in fresh air. The cool air and change of environment can help bring them back to a calmer state.
Create a Quiet Space: If they are feeling overwhelmed by the environment, help them move to a quiet place. A space with minimal stimulation allows them to regain control over their emotions.
Offer Water: Sometimes, simply offering a glass of water can help ground them. The act of drinking can help bring attention to the present moment.
In addition to these immediate strategies, it might be useful to explore how parent therapy can help you as a parent stay grounded during these high-stress moments.
When Panic Attacks Are a Pattern
If your child experiences frequent panic attacks, it's crucial to have a plan in place. These attacks can be particularly distressing when they seem to occur out of nowhere. But knowing what to do and how to respond with empathy can make a huge difference.
Some ongoing strategies include:
Teach Emotional Regulation: Encourage your child to explore and name their emotions. Helping them identify feelings of anxiety before they escalate can be a powerful tool in preventing panic attacks.
Routine and Structure: Establishing a predictable routine can reduce feelings of uncertainty that often trigger panic attacks. Regular, calming activities such as deep breathing, mindfulness, or even gentle yoga can support emotional regulation.
Therapeutic Support: Engaging in therapy for parenting, such as cognitive-behavioral therapy (CBT), can be helpful for children experiencing frequent anxiety or panic attacks. Therapy can provide them with tools for managing their anxiety and building resilience.
Parent Coaching: As a parent coach grounded in brain science, I work with families to develop coping strategies and provide the tools to help both you and your child stay calm during stressful moments. Learning about the neuroscience behind stress and anxiety helps parents respond with greater understanding and compassion.
Long-Term Solutions: Creating a Support System for Your Child
While panic attacks cannot always be prevented, you can take steps to reduce the frequency and severity of these episodes over time. Building a support system is crucial. Consider engaging in family counseling for ADHD and neurodiversity to better understand how to support your child if there are underlying conditions that contribute to anxiety.
Learning strategies for emotional regulation, building a strong support network, and involving a therapist in your child’s healing process are all part of an ongoing plan to help your child—and your family—live more peacefully.
Contact Abby
Book a free discovery call. We will have a brief screening phone call and if it feels right, we will schedule an hour-long, free phone consultation to see if we are a good match for therapy. This is my offering to you, at a time when you are struggling the most.
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FAQs
1. How can I differentiate a panic attack from other emotional responses?
Panic attacks often involve intense physical symptoms like shortness of breath, rapid heartbeat, shaking, or sweating. If your child experiences these physical signs, along with a sense of impending doom or terror, it's likely a panic attack. On the other hand, other emotional responses, such as frustration or anger, might not involve these intense physical symptoms.
If this resonates with your family’s experience, online family therapy in California can provide support in developing coping strategies for all family members.
2. Should I try to “fix” the situation immediately?
It’s natural to want to fix the problem, but often the most helpful thing you can do is stay calm and reassure your child that they are safe. Panic attacks are rooted in a nervous system response, and forcing immediate solutions can sometimes escalate the situation. Instead, focus on creating a calming environment and guiding them through breathing exercises.
Consider exploring parent therapy to better understand your role during such moments and find more tools for helping your child.
3. How can I prepare my child for potential panic attacks in the future?
Talk to your child about what they might feel during a panic attack, and teach them simple grounding techniques they can use when they start to feel anxious. Practice deep breathing or mindfulness together when they are calm so they can have a tool ready for when anxiety strikes.
Parent coaching grounded in brain science can provide additional strategies for emotional resilience.
4. How can therapy help my child with panic attacks?
Therapy can be a helpful tool for managing panic attacks, as it allows your child to explore the root causes of their anxiety and develop coping strategies. Techniques such as cognitive-behavioral therapy (CBT) can help them reframe negative thoughts that trigger panic. Additionally, learning relaxation and grounding exercises in therapy can help them regulate their nervous system.
If you feel that your child could benefit from a more structured approach, family counseling for ADHD and neurodiversity might be a great next step.
5. Can I get help with supporting my child during panic attacks?
Yes! As a parent coach, I specialize in helping parents understand the science behind anxiety and panic, and how they can best support their children during these challenging times. Together, we can build a plan that helps your child—and you—navigate emotional moments with greater confidence.
Take Action Today
If you feel overwhelmed or unsure of how to help your child manage their panic attacks, don’t hesitate to reach out for support. As a therapist specializing in parent coaching grounded in brain science, I’m here to help you build emotional resilience within your family. Together, we can create a plan to support your child and strengthen your connection.
Contact me today to learn more about how you can support your child and develop lasting strategies to manage anxiety and panic attacks.
My Motto: Helping parents become the healers in the home.
You deserve supportBook a free discovery call. We will have a brief screening phone call and if it feels right, we will schedule an hour-long, free phone consultation to see if we are a good match for therapy. This is my offering to you, at a time when you are struggling the most.