Panic attacks often happen without warning, and they can be overwhelming. For parents, knowing what to look for is the first step toward helping a child or understanding your own experience.
We spoke with Kathy Chen, PsyD, LP, Director of Clinical Programming at New Oakland Family Centers, to break down what parents need to know about panic attacks for themselves and their children.
What is a panic attack?
According to Dr. Chen, a panic attack is “an abrupt surge of intense fear or discomfort that reaches a peak within minutes.”
This isn’t a vague or prolonged sense of anxiety, it’s a sharp, sudden onset of overwhelming physical and emotional symptoms. Panic attacks typically last for a short time, though the fear of another one can linger much longer.
They can happen when someone is feeling anxious, but they can also occur out of nowhere, even during moments of calm. That unpredictability is what often makes them feel so scary.
Common panic attack symptoms
According to the Diagnostic and Statistical Manual of Mental Disorders-Fifth Edition-Text Revision (DSM-5-TR) of the American Psychiatric Association (2022), to meet the criteria for a panic attack, a person needs to experience at least four of the following 13 symptoms during the surge of intense fear or discomfort:
- Pounding heart or increased heart rate
- Sweating
- Shaking
- Shortness of breath
- Feelings of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness or lightheadedness
- Chills or heat sensations
- Numbness or tingling
- Derealization (Feeling detached from reality) or depersonalization (Feeling detached from yourself)
- Fear of losing control
- Fear of dying
It’s a long list, and each person’s experience may vary.
“Just because someone has panic attacks does not mean they automatically have panic disorder,” Dr. Chen explains. “Panic disorder usually involves recurring, unexpected panic attacks and ongoing worry or behavior changes related to those attacks.”
What panic attacks look like in kids
While panic attacks can happen to anyone, panic disorder is far less common in children. Still, the experience of a panic attack is very real and valid for younger kids.
Because children might not say, “I feel like I’m having a panic attack,” parents need to watch for physical complaints like:
- Frequent stomachaches
- Sudden shortness of breath
- Crying or clinging behavior
- Appearing fearful without a clear reason
These symptoms might be the only way a child can express overwhelming fear.
How to help during a panic attack
Whether it’s you or your child, the first priority is staying calm. Panic attacks often create a feedback loop, where scary thoughts increase physical symptoms, which in turn reinforce those thoughts.
Here are a few simple but powerful techniques:
- Grounding: Refocus attention away from thoughts and to the five senses, by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Deep breathing: Panic often causes shallow breathing. Slow, deep breaths can help with reducing stress.
- Reassurance: For kids, calmly saying “You’re safe, I’m here, we’ll get through this together” helps them remember that they are not alone and can support them with regulating their emotions.
Dr. Chen emphasizes validation: “It feels like you’re out of control, and we’re going to get back in control. Validate the scariness, but don’t dwell there. Help bring the person back to the present moment.”
“Anxiety symptoms can be very impairing. Validating yourself is really important — that this is scary and I deserve to get help.”
—Kathy Chen, PsyD, LP, New Oakland Family Centers
Preventing panic attacks can include a focus on emotional health
While panic attacks aren’t always avoidable, emotion regulation skills can help reduce their frequency and intensity. That’s where therapy — especially Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) — can be highly effective.
These approaches help people recognize emotional triggers, build coping strategies and create healthier responses to stress.
Dr. Chen points out that basic self-care also makes a difference: “If you’re not sleeping well, not eating regularly or feeling physically unwell, you’re more vulnerable to emotional distress.”
Don’t dismiss it. Instead, get help
One final, critical takeaway: Don’t ignore the signs. Panic attacks aren’t “just anxiety.” They’re a signal that something in the body or mind needs support.
A thorough checkup from a medical professional can rule out medical causes for these symptoms. Additionally, meeting with a mental health professional can help begin meaningful mental health treatment.
Sometimes, when people ignore these symptoms, it feels “easier” short-term. Long-term, however, when left unaddressed, these symptoms can intensify. Get help by letting people in to support your physical and mental well-being. Remember to be kind to yourself and others, especially during trying times and give yourself permission to begin your health journey.
This content is sponsored by the Ethel and James Flinn Foundation. Learn more at flinnfoundation.org.
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