Effective Strategies for Managing Panic Attacks in Children

Panic attacks are sudden, intense surges of fear, anxiety, and physical discomfort that peak within minutes. Symptoms include a racing heart, chest pain, dizziness, trembling, and feeling like one is choking or smothering. Panic attacks are scary for adults, let alone children. While not common in childhood, some kids do experience recurrent panic attacks. However, the professionals over at Aspire Psychological based out of New Jersey say that with compassionate parenting, education, and evidence-based treatment, children can overcome panic symptoms and regain emotional stability. 

Recognizing Childhood Panic Attacks

Panic attacks sometimes get mistaken for temper tantrums or misbehavior in young kids when, in fact, extreme anxiety is at play. Key indicators that a child is experiencing a panic attack include:

• Sudden onset of terror, fear, apprehension.  
• Complaints of racing heart, chest pain, feeling faint.
• Uncontrollable shaking or crying.
• Fear of losing control or “going crazy”.
• Nausea or stomach pain.  
• Trouble breathing or sensations of choking.  
• Dizziness, flushing, sweating.
• Numbness or tingling. 

Attacks arise spontaneously, seemingly “out of the blue”, and escalate rapidly. They may be situational but can also occur with no obvious trigger. Frequency varies from multiple attacks per week to a few per month. When a child’s distressing symptoms match this clinical picture, caregivers can assume the child is suffering panic attacks.

Self-Soothing Skills During an Attack  

When a panic attack strikes, parents should remain calm, validate the child’s emotions, and implement anxiety management skills. Useful techniques include:

• Slow, deep breathing – Have the child slowly inhale through the nose, hold breath for 5 seconds, and exhale deeply. Repeat until symptoms improve. Doing it together helps.
• Muscle relaxation – Tense and relax muscle groups sequentially from the toes up to the face and shoulders. Loose, relaxed muscles reduce anxiety.
• Positive self-talk – Help the child counter fearful thoughts with encouraging mantras like “This will pass” and “I’m safe”.
• Imagine a safe space – Describe details or let the child envision somewhere they feel peaceful.
• Distraction – Shift attention elsewhere by listening to music, counting backwards, naming things in the room. 
• Guided imagery – Vividly imagine pleasant scenarios in the 5 senses like waves crashing gently on a beach.  

Helping kids build a toolkit of go-to techniques gives them a sense of control during panic attacks. Parents should praise their bravery and resilience. Medical attention may be needed in rare cases where severe symptoms persist.

Treating the Root Causes 

While coping skills curb panic attack symptoms, addressing the underlying anxiety is crucial. Cognitive-behavioral therapy (cbt counseling upper saddle river nj) teaches children to challenge negative thought patterns and develop healthy emotional regulation. Relaxation training and learning the triggers for panic completes CBT. Family therapy can help identify family dynamics or parenting practices that might enable anxiety. Some children benefit from anti-anxiety medications in conjunction with therapy.

Ensuring that a child’s environment feels stable and supportive is also key important. Parents should aim for predictable routines, minimal conflict at home, healthy parenting strategies, and strong social support. At school, teachers can allow the child to have short breaks, extended deadlines, or counselor check-ins every now and again. It is important to avoid accommodating avoidant behaviors too much. The goal is to build resilient coping.

Conclusion

Left untreated, childhood panic attacks tend to persist and heighten other anxiety issues. Evidence-based treatment coupled with family support provides children the tools to master their panic and regain stability. While the symptoms are deeply frightening for kids, long-term recovery is extremely likely with professional treatment tailored to the child’s needs. Empowering youth with coping skills and self-soothing techniques equips them to overcome their anxiety.