What Really is a Panic Attack?
We often think of a panic attack, sometimes referred to as an “anxiety attack” as this abrupt and spontaneous experience of intense anxiety, possibly occurring in some sort of public setting, from which there is a need for immediate escape to someplace calming and “safe.” A panic attack is often considered a dysfunction of the autonomic nervous system that leads to a momentary hyper-reaction of our involuntary bodily functions such as breathing, blood pressure, and digestion and feelings in the gut.
This over-reaction manifests in rapid and shallow breathing, heart palpitations, dizziness, and nausea. Of course, that’s all true. However, you know as well as I, sometimes these ‘attacks’ don’t manifest in that traditional way; the trigger can be predictable, not so spontaneous, and occur in your child in response to daily life demands such as going to school, attending a sport or activity, or some perceived anxiety-provoking event. The impact is the same; your child has an intense emotional episode and it’s really tough to soothe or console.
How to Manage a Panic Attack
We focus on finding a calm environment for our child, remaining calm, providing healthy and soothing self-talk for the kiddo, and slowing down their breathing.
One at a time
First, a focus on finding a calm and soothing environment, and remaining calm ourselves. If your child has frequent episodes of heightened emotionality, based in anxiety and fretfulness, it’s important to find a room or area in the house that has a calming environment, remove most items that can be used to throw or make a mess, maybe has some comfortable items such as beanbag chairs or some pillows, as well as some favored soothing items such as some stuffed animals to help with soothing and calming. As a parent, it’s vital that we remain calm, don’t raise your voice, watch your town, and speak in short and succinct phrases. In that respect, too much information only causes more anxiety. We want to offer reassurance and brief direction on how to calm.
Next… the Most Beneficial Breathing Exercise
One of the first things that happens during this type of anxiety or panic attack is the breathing goes haywire. At the same time, as the breathing is rapid and shallow, so is the thinking; the thoughts are racing and ‘all over the place’. So, we need to slow things down. The best way to accomplish that goal is to slow down the breathing. We often hear of a number of breathing activities and exercises including diaphragmatic breathing as well as mindful breathing. I suggest a simpler approach that’s easy to learn, practice, and carry out even in the heat of the moment. It goes like this:
Breathing Exercise for Panic Attacks
- Inhale deeply through the nose
- When you think you can’t inhale any more, take another short inhale through the nose, completely filling the lungs
- Hold your breath for three-five seconds
- Exhale very slowly through your mouth
- As you are exhaling imagine breathing out all of the anxiety and fretfulness
Try this right now, it’s quick and easy. You’ll see it has a notable if not dramatic calming effect. It helps to slow things down and then it’s easier to think more clearly. This technique can be practiced during the week and then used as situations begin to escalate. Granted, it’s even more powerful to transition this technique into a mindful breathing exercise that entails using that same breathing cycle but doing it approximately 3 to 5 times in a row. Sometimes, however, it’s difficult to get children to practice the mindful approach and they’re more on board with practicing this simpler method that nonetheless is quite effective.
What’s next? Thoughts!!
It is vital that we help our children to think in a calming and soothing manner. In that regard, what has caused the overreaction in the first place? It’s caused by over-reactive thoughts with the child telling him or herself that the situation is dire, horrible, and will end badly. Almost invariably, the thinking is irrational and unreasonable and, when we can moderate the thoughts, the feelings and the emotions moderate as well. So, we use a whiteboard and notes to instill calming and self-soothing phrases that the child needs to learn to communicate to oneself throughout the week. These phrases can be practiced and associated with prior experiences of stress. As a situation arises, as the parent, you can recite some of the phrases in a calm and gentle tone to help your child internalize and, at some point, your child will start using the phrases himself to self-soothe.
Creating a Sanctuary from Panic Attacks and Anxious Thoughts
Panic and anxiety attacks can be overcome when combining these approaches of a calm and soothing environment as well as a calm and soothing approach from you as the parent. Deep and slow breathing, and helping your child to think in a calm, reasonable, and rational manner also help. However, it takes daily practice of the breathing techniques and soothing self-talk, as well as planning and contemplation in regards to creating a calm environment in, for example, the child’s room. However, this is all time well spent and can be quite beneficial.
I'm Here to Help
Whether your concerns are panic attacks and anxiety, or learning challenges, I am here to help! Don’t hesitate to reach out with any questions at DrCarosso@aol.com or on Facebook. Or you can make an appointment for therapy or an evaluation at 724-850-7200. You can also see more at helpforyourchild.com under parent resources. God bless you and your kiddo.
