If your child is experiencing panic attacks, you know how scary and worrisome this can be as a parent. Luckily, with the right intervention and coping mechanisms, panic attacks can be managed and even prevented. In this article, we will explore how to help your child recognize the signs of a panic attack and develop strategies to cope, so they can navigate their anxiety with more confidence and ease.
Help Your Child Understand Panic Attacks
Teaching your child what panic attacks are and what causes them can foster a healthy understanding of their experiences. Explain that panic attacks are similar to the body’s “fight or flight” response—essentially a false alarm that signals danger when none is present. Reassure them that these feelings are normal and that their body is simply overreacting to stress.
Let them know that, while panic attacks can feel overwhelming, they are temporary and will always pass. Helping them see the light at the end of a scary moment can ease their fear.
The 3-3-3 Rule
The 3-3-3 rule is a simple grounding technique that can help children manage anxiety and panic attacks. Teach your child to:
- Name three things they can see.
- Identify three sounds they can hear.
- Move three parts of their body (wiggle their toes, stretch their arms, or roll their shoulders).
This method helps refocus their attention on the present moment and creates a sense of control over their surroundings.
Practice Calming Routines
Incorporating calming activities into your child’s daily routine can help them build resilience against anxiety. Try activities like:
- Puzzles
- Coloring or painting
- Deep breathing exercises
- Yoga or gentle stretching
These activities provide a creative and relaxing outlet, reducing stress without overstimulating them with screens or fast-paced entertainment.
Empathize With Your Child
Panic attacks and anxiety can be embarrassing for children and put a big toll on their confidence. Try and empathize with your child when discussing a recovery plan for them. Let them know that they are not broken, and that help is possible. Try to avoid phrases such as “you have nothing to be anxious over” – or other sentences that allude to their inability to control these strong feelings.
Identify Triggers
Working with your child to identify triggers can help avoid future panic attacks, and prevent ones that might be festering already. Look for themes and patterns in your child’s behavior, surroundings, and emotions before panic attacks start. Common triggers can be visiting unfamiliar places, decision-making, making new friends, or being left without parents or guardians.
Seek Professional Help
As a parent, you play a vital role in supporting your child, but you don’t have to do it alone. If your child’s anxiety and panic attacks persist, consider seeking guidance from a professional. Licensed therapists and mental health specialists can provide personalized strategies, track progress, and, if necessary, explore medical options.
If you’re looking for expert support, visit Neurobehavioral Associates to connect with a specialist today.
