What to do during childhood panic attacks: 8 ways to support your child

If your child has ever experienced a panic attack, it can be frightening for both of you. These intense episodes often seem to come out of nowhere, but there are strategies that can help you support your child both in the moment and long term.

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8 ways to navigate childhood panic attacks

Understanding childhood panic attacks, what causes them and how to help can make all the difference. Here are eight practical ways for you and your child to navigate panic attacks with confidence and care.

1. Get to the root of childhood panic attacks

Childhood panic attacks are sudden, overwhelming episodes of fear and anxiety that often come with physical symptoms like a racing heart, chest pain or tightness, shortness of breath, dizziness, sweating or nausea. Many kids describe feeling like they’re dying during an attack, which can make the experience even more distressing.

As a parent or caregiver, you’ll naturally want to find the root cause and eliminate it. But panic attacks often stem from more complex issues, such as:

• A genetic predisposition toward anxiety or other mental health challenges
• Co-occurring psychiatric conditions like post-traumatic stress disorder (PTSD), eating disorders or obsessive-compulsive disorder (OCD)
• A history of depression or anxiety in the child or family
• Early attachment challenges during infancy or toddlerhood

While you can’t control all the contributing factors, just understanding what your child is experiencing is a major first step. Your emotional support and willingness to learn can be a powerful source of healing.

2. Routines can be a powerful mental health tool

A stable, predictable schedule can have a major impact on kids’ emotional regulation. Children who know what to expect each day or week often feel more secure and less anxious, something especially helpful if your child is experiencing childhood panic attacks.

Interestingly, while some kids with pre-existing anxiety found relief during the early days of the pandemic due to fewer social demands, others who once thrived on social interaction experienced new emotional challenges. The key takeaway from this is that structure matters. It helps children prepare themselves for what’s ahead, whether they’re looking forward to something fun or bracing for a tough moment.

3. Make smart choices around screen time

Recent research highlights the prevalence of screen usage among young children. According to the Common Sense Media Report, children aged five to eight now spend more than 3.5 hours per day on screens. Although watching TV and videos is still the most common screen activity, gaming has seen a 65% increase since 2020, with children ages five to eight now spending more than an hour each day playing online or video games.

It is important to keep in mind that not all screen time is created equal. Experts distinguish between active screen time, like doing homework or creating digital art, and passive screen time, such as endlessly scrolling or binge-watching videos.

Passive screen time can contribute to feelings of anxiety or emotional disconnection, particularly in kids who are already vulnerable to childhood panic attacks. Encourage creative, interactive or educational use of devices instead, and try setting healthy limits around screen use to help protect your child’s emotional well-being.

The American Academy of Pediatrics suggests the following when it comes to screen time:

• Children under age 2: No screen time
• Children age 2 – 12: No more than one hour daily
• Teens: A maximum of two hours of recreational screen time per day

4. Be mindful of how your child consumes the news

Real-time coverage of violence, disasters or political unrest can feel overwhelming, especially for young people still developing the tools to process complex topics. If your child regularly hears or watches upsetting headlines, they may internalize that stress, which could make feelings of anxiety or panic worse.

Rather than shielding them entirely, try watching and discussing the news together. Use it as an opportunity to talk about current events, model critical thinking skills and explore different perspectives. Feeling supported and informed can reduce anxiety and build emotional resilience in children.

5. Use nature as a calming reset

A study from the Department of Psychology at Harvard University has shown that time spent outdoors significantly benefits kids’ mental health. Whether it's hiking, camping, biking or even just sitting outside doing homework, being in nature has a calming effect on the mind and body.

If your child isn’t used to being outside, ease them into it gradually. A walk around the block after dinner or playtime in the backyard with friends or family can create meaningful, low-pressure ways to reconnect with the natural world, and reduce the intensity of childhood panic attacks over time.

6. Support better sleep to reduce anxiety

Sleep is one of the most underrated tools in the fight against anxiety. Essential for both brain function and physical development, sleep plays a critical role in a child’s overall growth. Unfortunately, lack of sleep in children can be easy to miss, as it often shows up in the form of hyperactivity or challenging behavior rather than obvious fatigue.

The Centers for Disease Control and Prevention (CDC) reported that 60% of middle schoolers and 70% of high schoolers get inadequate sleep, an issue that can directly contribute to emotional dysregulation, including panic attacks.

To help your child sleep better:

• Eliminate caffeine and sugar after dinner
• Begin a calming wind-down routine with music or a book
• Power down screens well before bedtime
• Stick to consistent sleep and wake times
• Create a peaceful environment using blackout curtains or white noise

Better sleep won’t eliminate panic attacks altogether, but it can improve mood, emotional stability and your child’s ability to cope with stress.

7. Don’t be afraid to ask for professional help

If your child has experienced a panic attack, it’s a good idea to talk with their doctor, even if you’re unsure how serious it is. Mental health professionals can help assess the situation and recommend certain tools, resources and support options that are tailored specifically to your child’s needs.

You don’t have to make that judgment call on your own. Any child who shows signs of childhood panic attacks deserves compassionate, expert care. A healthcare provider can help connect the dots and guide your family toward recovery.

8. Take care of yourself, too

Supporting a child through anxiety or panic attacks can be emotionally exhausting, especially if you’re dealing with your own stress. Research shows that when caregivers experience high levels of anxiety, children are more likely to struggle with behavioral health as well.

Give yourself permission to seek help when needed, whether that’s connecting with a therapist, talking with other parents or carving out time for rest or hobbies you enjoy. When you take care of your own mental health, you’re better equipped to provide the steady, calm presence your child needs most.

Remember, you are not alone in your effort to raise a healthy family. Find a doctor near you today to get started on the path to wellness.