How to manage and prevent panic attacks

A child experiencing these symptoms will naturally act out in ways like screaming, fleeing, or even hitting. With treatment, the panic attacks can usually be stopped. Therapies are helpful in addressing the anxiety that causes the panic attack, but obviously, once the panic attack has been triggered, the first priority is to calm the child’s nervous system before therapy can take place.

Panic attacks can severely uproot a child’s emotional well being. They are associated with increased risk of depression, substance abuse, self-injury, or suicide if untreated. That is why it is important to seek medical help as soon as possible. Never dismiss the episode. Children and adolescents with symptoms of panic attacks should first be evaluated by a family physician or pediatrician. Once physical illness is ruled out, then the next step is to schedule an evaluation by a child psychiatrist who may prescribe a combination of medication and psychotherapy.

In their book Your Anxious Child, John Dacey and Lisa Fiore suggest a four-step approach based on cognitive-behavioral therapy for how to manage panic attacks.

1. Learn how to calm the nervous system. 

There are many ways to do this so work with your child to develop one or two that work the best. As soon as the child starts to feel anxious, immediately deploy a calming technique. 

• Take deep breaths.
• Try doing a burst of intensive aerobic exercise.
• Try massage therapy or a weighted blanket.
• Journal about fear and anxiety.
• Visualize positive imagery.
• Meditation, prayer, chanting, and singing can work to calm the nervous system.

2. Create a daily plan.

• Develop family rituals. Having predictable morning, mealtime, and bedtime routines that the whole family sticks to will help provide emotional security. Calming routines, such as deep breathing, prayer, guided imagery or exercise, can be built into everyday life.
• Exercise every day.

3. Persist in the face of obstacles and failure. 

It might get worse before it gets better, but take every opportunity to communicate the successes and failures and learn what you can for next time. Gently push your child to try new experiences even if it is frightening. Start slowly at first, taking miniscule steps, allowing your child to safely develop his or her comfort level at his or her own pace.

4. Evaluate and adjust the plan. 

Keep track of emotions during the treatment process. If something is not working, find another way. Review and adapt your strategy as necessary.