Panic attacks are complex emotional experiences that can occur in children, not just teenagers. Recognising and understanding these episodes is crucial for parents and caregivers, as it can help effectively support children during these distressing moments.
Recognising Panic Attacks in Children
A panic attack is characterised by a sudden surge of intense fear or discomfort, manifesting through physical and emotional symptoms. Children may experience:
- Rapid heart rate
- Shortness of breath
- Sweating
- Feelings of dizziness or light-headedness
- Tingling sensations
- A sense of being hot or cold
- Tightness in the throat or chest
These episodes can last anywhere from a few minutes to half an hour, and children often describe them as feeling trapped or in danger, leading to fears of losing control, experiencing a heart attack, or even dying. In many cases, children may not recognise that their symptoms are related to anxiety, adding to the distress they feel.
How Common Are Panic Attacks in Children?
There’s a common misconception that panic attacks are exclusive to teenagers and adults. However, research indicates that approximately 3–5% of children experience panic attacks. These episodes can emerge at any age but typically begin between five and eighteen years old.
Causes of Panic Attacks
Panic attacks can be classified into two categories: cued and uncued.
- Cued panic attacks occur in specific situations that provoke anxiety, such as public speaking or separation from a caregiver. These are more common in children.
- Uncued panic attacks happen unexpectedly, without an identifiable trigger.
Sometimes, a child’s focus on their physical symptoms can exacerbate their anxiety. For instance, noticing shortness of breath can lead to panic about potential health issues, creating a vicious cycle of escalating anxiety. Understanding that these physical sensations are symptoms of stress can empower children to manage their feelings more effectively.
Supporting Your Child During a Panic Attack
When a child is in the throes of a panic attack, the way a parent responds can make a significant difference. Here are some strategies to consider:
- Stay Calm: Your demeanour can influence how your child perceives the situation. Remain composed and reassure them that they are safe.
- Normalise Their Experience: Remind your child that these feelings are temporary and not dangerous. Focusing on their symptoms can often worsen the situation.
- Use the 3-3-3 Rule: Encourage your child to engage their senses by identifying three things they can see, hear, and touch. This distraction technique can help shift their focus away from their panic.
- Acknowledge Their Feelings: If your child expresses physical symptoms but is not experiencing a full panic attack, listen to their concerns. Validating their feelings can provide comfort and reassurance.
After the Panic Attack
Once the panic attack subsides, it’s essential to discuss what happened. Help your child understand that panic attacks, while scary, are common and temporary.
Cognitive Behavioural Therapy (CBT) techniques, particularly exposure therapy, can be beneficial for children struggling with panic attacks. This approach encourages children to gradually face their fears in a supportive environment, helping them learn to manage their anxiety more effectively.
When to Seek Professional Help
Experiencing a panic attack does not necessarily mean a child has an anxiety disorder. However, frequent, unexpected panic attacks, persistent worry about future attacks, or avoidance of anxiety-provoking situations may signal a need for professional assessment. If a child has panic attacks tied to specific fears, such as separation anxiety, it may also indicate an anxiety disorder.
Conclusion
Panic attacks can be frightening for children and their families. Understanding what panic attacks look like, how to respond, and when to seek help is vital for managing anxiety and supporting your child’s mental health. By fostering an environment where feelings can be expressed and understood, parents can play a crucial role in helping their children develop resilience in the face of anxiety.