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4 Tips To Controlling Anxiety, Panic Attacks For Children And Teens.

Avoiding teenager stress an anxiety.

Learning the signs to child anxiety.

Making sure you’re not the one causing problems.

Panic attacks are scary for anyone but it can be extremely devastating to witness your child experience a panic attack.

My Children used to get to watch me have little panic attacks or (adult tantrums) and it must of weirded them out but I didn’t care.

I remember getting a tax bill and it was a lot so, I just took off out of the house and God forbid you were in my way as I went out of the house because things were flying with every step. I went on a walk about like Crocodile Dundee. But of course I came back that night —- had to have my own bed and bathroom. The walk was a great stress reliever. Although it help my tax bill go away –oh well.

Children and teens are a lot like that. As an adult I wasn’t going to let anyone help me but kids are different. Most want and need the help so they can learn to cope with what their going through.

That is why it’s up to you to learn your child’s mannerisms. Tell Tell signs so that you can help.

As a child or a teenager, a panic attack can feel even life-threatening.

Many children or teens describe panic attacks as feeling as though a room is closing in on them

Feeling as though they are having a heart attack or that they may die.

Panic attacks can be triggered by specific things or may occur suddenly for no reason. 

Panic disorder is a type of anxiety disorder and is diagnosed if your child suffers at least two unexpected panic or anxiety attacks followed by at least one month of concern over having another attack.

1. Avoid minimizing their distress:

Don’t make me feel smaller than I am!

Panic attacks are scary. Especially for your child so avoid telling your child, “You are OK,” when in reality, they do not feel as they are OK.

Children’s thoughts, emotions and experiences are real to them. No matter how you think or feel about their experiences. It is important for your children to feel heard, validated and understood. Empathize with your children. Imagine what it is like to be in their shoes. Recognize and affirm that their thoughts, feelings and experiences are valid and important.

Say things like “I know you don’t feel okay. Having a panic attack can feel scary. I will help get you through this and it will end soon.”

Remember, you are not alone. You and your children do not have to navigate this alone. Your child’s primary care physician wants to help all children thrive.

2. Remind your child that panic attacks always end

I’m so glad that is over

A panic attack is when the “fight-flight-freeze system” in the body starts unnecessarily . It will settle down soon. While the experience is uncomfortable and frustrating. When a panic attack ends, it leaves the body unharmed.

Ensure the child feels safe. Use soothing words. Use their name. Say things like. “I know you don’t feel okay, but you will be okay,” “I will help you get through this, and it will end soon,” and “Take some deep breaths.”

Just like there are triggers that start panic attacks. There are things that you can do that will help stop panic attacks. As you have these panic attacks you can learn from each one. What makes them come and what helps them go away. Below is a list of things you can do to distract your child or teen during a panic attack.

3. How to distract your child or teen?

Relaxation techniques to help your son or daughter overcome panic attacks. Although there are medications known to help panic disorders. They are not recommended for children due to the side effects. These disorders are best managed with therapy and knowledge.

There are many tools and techniques that can help be a distraction during a panic attack.


Playing a games

Looking at photos on a phone

Eating a snack. I wouldn’t recommend doing this to much because of obvious reasons.

Using ice packs to cool down the body

Positive reinforcing thoughts

Breathing techniques

Muscle relation

Taking a shower or a bath

Watching a favorite show

These are all techniques that are great to distract your son or daughter during a panic attack.

Another thing that you could do is:

Ask your children to talk you through the thoughts they are experiencing. The thoughts that are unhelpful and causing them distress. Such as “I am going to fail my test” Ask them “Have you ever failed a test or class before”. Ask them “What could you do to help you pass the test in the future” You see once you know what thoughts your children are telling themselves, you can work with them. Help them to identify more realistic, helpful positive thoughts. Ask questions to get them thinking about their situation differently. Try to decrease their buying into their own unhelpful thoughts.

Once your child’s unhealthy thoughts have been challenged you need to encourage them to grow their own more realistic thoughts.

Ask them different questions to get them thinking about their situation differently.

Asking questions allows children to think through all the evidence. Then coming to a conclusion independently. Self-realization is much more powerful than:

  • Teachers
  • Peers
  • Friends
  • Family

4. Help them avoid the panic attack trap:

Once a child has a panic attack, they will become fearful of having another one and will avoid activities and situations that they feel could trigger another attack. As a result, your son or daughter may try to avoid:


Social activities

Family events


The list is actually endless and may even fear leaving their own home. As a parent, it is important to teach them that by avoiding these things, the worse the anxiety will become and therefore it is important to face these situations regardless.

In conclusion this list is very tiny.  There are many books of written on this subject alone.  There will be many many, many more written in the future, and why?  Because it is a huge problem, especially with the epidemic we have now.

Seeking Online Therapy Help for an Anxiety or Panic Disorders

Seeking professional help can help you and your child gain knowledge about the tools and techniques used to prevent and manage anxiety attacks. A trained professional may have insight on why your child is having panic attacks, however there may not be a specific reason or trigger. Additionally, a trained professional can teach certain techniques such as exposure therapy and relaxation techniques to help your son or daughter overcome panic attacks. Although there are medications known to help panic disorders.

Well you know as well as anyone else, doctor or not that medication is a last resort. Medications are not recommended for children due to the side effects. Therefore, these disorders are best managed with therapy and knowledge. If your child has been experiencing frequent panic attacks likely related to an anxiety disorder. Go to online Therapy for guidance and help

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