Panic or Anxiety Attacks in Children

Panic or Anxiety Attacks in Kids at Night

Do panic attacks seem like a big mystery and are unsolvable or that panic attacks just come out of the blue? I want to reassure you there is a process that creates them before they happen. Sometimes they start days or weeks before they blow up into an anxiety or panic attack.

Let’s take the mystery out of them to reassure you that there is a progression that happens from a trigger, that once you can identify it, you can Conquer this pattern.  

This is your guide that you can use anytime and anywhere to immediately know what to do, and you can be a role model to your child or teach your panicky child what to do.

Let’s talk facts first and then what you can do about them.

Panic Attacks are not dangerous and won't’ kill you, but the symptoms can feel like they might. A memory or a situation can trigger a terror or fear response that has been avoided. Because it reminds you of that potential danger.

Only four of these symptoms are needed to be diagnosed as a panic attack from the DSM-5, The Diagnostic Manual for Psychological disorders used by a Professional to diagnose different psychological symptoms. I will be using panic and anxiety attacks interchangeably since, clinically we consider them the same.

Learn to breathe in the calm with the Vagus 4-8 Breathing that Science agrees will calm you immediately that works immediately to feel confident to handle the fearful situation. You can see Vagus Nerve Podcast video at AnxietySimplified.net  7 ways to Go from fight-or-flight into rest-and-digest within minutes told by scientists Podcast #46.

Step 3:

Plan-Take a different perspective about the situations that created your panic previously in your specific situations by using your logic in the moment to assess the currently situations to send reassuring thoughts that you can handle this situation now

a. Train your brain to focus on calm and reassurance instead of the imagined fear.

b. Refocus fear thoughts to reassurance, breathe to calm, refocus on encouraging thoughts and learn to sit with the fear and watch it melt away with a calming visualization.

You can learn to tell a new story-without fear or catastrophic thinking.

Have you child become their own superhero? Imagine the fearful situation in a panic attack, turn it around to imagine your hero swooping in to take out the fearful boogie man in the situation.

Become Cautious of the old stories we tell ourselves “The woe is me” The “Trauma drama” stories we tell others of who we are and how life has treated us, that don’t serve you anymore.

Reorganize your perspective, to what will and can happen when refocused with a calm intention and a new attitude of open mindset to know you can “CAP” your panic attacks.

As the parent you can help your teen or child understand it is not real and how to become aware of the emotional triggers and thought process that will help them to deal with a panic attack in the day or nighttime.

Especially using the breathing technique in step 2, use this first or immediately, when their panic attacks happen and help them to use this before they get stronger, before a full-blown panic attack.

You can also use these techniques for nightmares. Reassurance is the key here.

As the parent, the child or teen can feel whether you know what to do and how to help them. This guide will help you to know steps to use to help them feel in control.

If you are unable to do this yourself. Bring the workbook or the worksheet to your therapist for additional help.

You can ask the child more about what you are observing in their emotional response or their behaviors. You can say, “You look angry”. What has made you angry. “That is an emotion that helps us say no to someone”. “Did someone not respect you saying NO to them or hurt you in some way?”

Or “you look sad or scared”, “can you draw me a picture of what is making you so sad or scared?” As an example of a way to help them figure out what is bothering them. Because they genuinely may not know what is wrong and asking them what is wrong, can add more confusion or pressure  that creates more anxiety for them.

If they share that someone threatened them with serious bodily harm or sexual violence, they need help from adults and professionals to figure out what to do and if Post Traumatic Stress Disorder is happening to them.

This is not covered here but will need a professionals help from your doctor or therapist to help you and your child understand better what happened to them or their perception of what happened, since this can have long term effects on them. The most common way is to just avoid it completely and is the number one symptom in PTSD.

Look at changes in mood or behaviors and speak to what you are observing. This is one of the best ways to start a conversation.

Or speak to their teachers, or coaches to get outside confirmation of these changes. And then you can take the necessary steps to protect your child and get the appropriate treatment for them and your family.

This rarely happens without external influences causing this kind of extreme response. Early treatment has the best outcomes.

Learning skills to address anxiety, panic and other emotional issues can be learned, just like any skill. Use this worksheet as your guide or seek professional help from a licensed therapist where they can teach these skills as well.