Panic Attacks in Children & Teens


October 1, 2021

Panic attacks are frightening experiences that occur in around 11% of people each year, according to the Cleveland Clinic. If you have experienced a panic attack, you know how terrifying and debilitating they can be. For some, a panic attack is a one-time experience that appears to happen without warning. Other people go on to develop panic disorder, an anxiety disorder characterized by recurrent and unexpected panic attacks. Panic attacks can occur at any age, even in young children. Children who experience panic attacks often have difficulty identifying triggers for panic attacks and describing the thoughts or emotions that arise during a panic attack, but they can usually communicate some of the physical symptoms they experience. Physical symptoms of a panic attack can include:

  • Palpitations, pounding heart, or accelerated heart rate
  • Sweating
  • Trembling or shaking
  • Shortness of breath
  • A feeling of choking
  • Chest pain or discomfort
  • Nausea
  • Dizziness
  • Lightheadedness
  • Numbness or tingling
  • Chills or hot flashes

Because of the intensity of their physical symptoms, panic attacks are often confused for health-related conditions. In fact, panic attacks account for almost 1% of visits to emergency rooms each year. If your child is experiences any of these symptoms, it is important to contact their pediatrician to rule out a medical condition. However, if there is no identifiable medical cause, panic attacks are a likely culprit of these physical symptoms. In addition to uncomfortable physical feelings, panic attacks can cause the following:

  • Feelings of unreality or being detached from oneself
  • Fear of losing control or going crazy
  • Fear of dying

Panic attacks can become chronic when someone begins to anticipate panicking in similar situations repeatedly. For instance, if a child becomes anxious in social situations, school might be a trigger for his anxiety and he might begin having panic attacks on the way to school every morning.

Researchers are not sure exactly why some people are more prone to panic than others but we do know that anxiety tends to run in families and that some people tend to be more sensitive to feelings of anxiety than others. If your child is someone who is prone to anxiety and panic, there are some strategies you can use to get them through a panic attack.

Grounding

Grounding is a very effective strategy for coping through a panic attack and can be done anytime and anywhere. Grounding is focusing your awareness on the five senses to move through distressing feelings. During a panic attack, ask your child to name aloud:

  • 5 Things they can see
  • 4 Things they can touch
  • 3 Things they can hear
  • 2 Things they can smell
  • And take 1 deep breath

Deep, Slow Breathing

During a panic attack, breathing rate increases causing a surge of adrenaline that exacerbates anxiety. Help your child calm their body down by taking very slow, deep breaths together. This will activate the parasympathetic nervous system, which helps relax the body.

6 Second Pause

6 seconds of engaging the brain in a thinking task is all it takes to shift from the emotional part of the brain to the more logical prefrontal cortex. Help your child to engage this part of the brain by asking them to do a mental task that requires some effort for at least 6 seconds. Some examples of this include asking them to:

  • Solve a math problem
  • List all 7 dwarfs
  • List all states that start with a vowel
  • List the planets in order
  • Spell their last name backwards

Ice Water

This tip might seem a little strange but it works! If you are at home when your child begins to panic, have them dunk their face in a bowl of ice water. When the face comes in contact with ice water, it causes a dramatic reduction in heart rate, which can help your child’s body become calmer immediately.

Let it Pass

While panic attacks are incredibly uncomfortable, they eventually pass. No one has a panic attack forever! You can help your child think about a panic attack as a wave that they have to surf on. There is a peak, but eventually the feeling wanes and passes. If your child is in the middle of an attack, gently remind them that they are safe and that this feeling will pass.

Parents and guardians can play an important role in helping children and teens cope with recurring panic attacks. These tips can reduce the duration or intensity of a panic attack and help your child feel calmer, faster. It is also necessary to address the underlying cause of their panic attacks by speaking to a mental health professional.

Written by: Melanie Phillips, LCSW-S