As seasons shift and daily routines evolve, children and teens can experience heightened emotions. Family gatherings, social events, or even small transitions may build into stress that eventually shows up as a racing heart, trembling, difficulty breathing, or dizziness. When you see your child suddenly overwhelmed, it’s natural to wonder: Is this a panic attack or an anxiety attack? Though they share many features, understanding their differences can help you respond in a calm and reassuring way.
Distinguishing Panic Attacks and Anxiety Attacks
Onset & Triggers
Panic attacks usually come on without warning. One moment, your child seems fine; the next, they’re gripped by sudden, intense fear or terror, often with no clear cause. In contrast, anxiety attacks tend to build over time. A child who’s worried about an upcoming family trip, changes at home, or ongoing family conflict may gradually become more tense until the worry reaches a tipping point and physical symptoms emerge.
Duration & Intensity
Panic attacks peak within ten minutes and then subside, leaving children exhausted or emotionally drained. Physical symptoms during panic attacks—racing pulse, uncontrollable trembling, choking sensations—often feel more overwhelming than the similar but milder or more variable signs of anxiety attacks, such as sweating, muscle tension, or shortness of breath. Anxiety attacks, fueled by ongoing concerns like family stress or health fears, can last an hour or more.
Only panic attacks are officially recognized in the DSM-5-TR; “anxiety attack” is a common, non-clinical term. Despite these differences, both types of attacks cause real distress and require empathy, understanding, and support.
Why Stress Is Rising Among Youth
Several factors have contributed to higher stress levels among children and teens. These factors include:
- Lingering Pandemic Effects: Even as in-person activities have largely resumed, many young people remain anxious about their health and the health of their loved ones. Some are still adjusting to daily social interactions after extended virtual learning.
- Changing Family Dynamics: Financial strains, shifting work situations, and caregiving challenges can create tension at home that children may internalize.
- Social Reintegration: Rejoining extracurriculars, sports teams, or friend groups can bring pressure to fit in, excel, or overcome isolation experienced during lockdown.
- Ongoing Uncertainties: Exposure to upsetting news—whether global events, climate concerns, or local safety issues—can fuel a baseline level of anxiety.
When stress accumulates without healthy outlets, a child’s nervous system often misinterprets it as a threat, triggering a “fight or flight” response and resulting in intense physical reactions that worry parents.
Calming Strategies You Can Use at Home
When panic or anxiety strikes, your steady presence and a few evidence-based techniques can help your child regain control. Some techniques to try include:
1. Grounding Techniques
Ask your child to identify:
- Five things they can see
- Four things they can touch
- Three things they can hear
- Two things they can smell
- One thing they can taste
This quick sensory exercise redirects attention from frightening sensations to the safe, present moment.
2. Breathing Exercises
Teach a simple “balloon breath”:
- Inhale slowly through the nose for a count of four, imagining a balloon inflating.
- Exhale gently through the mouth for a count of four, picturing the balloon deflating.
Younger children might pretend to blow bubbles or move a feather on a table—visual cues help them pace their breathing.
3. Positive Self-Talk & Distraction
Panicked thoughts like “I can’t handle this” amplify fear. Encourage replacing them with calming phrases such as “This will pass” or “I am safe.” If that’s difficult, use quick distractions—recite U.S. states alphabetically, spell a word backward, or sing a song.
Shifting focus helps interrupt the distressing cycle.
4. Technology Supports
Mindfulness and breathing apps designed for kids can guide short, calming exercises. A “breathing pacer” app that visually indicates when to inhale and exhale can be especially grounding in the midst of an attack. Over time, regular use of these tools can lower your child’s baseline anxiety and build resilience.
Recognizing When to Seek Professional Support
About a third of people experience at least one panic attack in their lifetime, so a single episode doesn’t necessarily signal a deeper problem. Still, consider reaching out for professional help if you notice:
- Avoiding Activities: Your child refuses school, social outings, or hobbies for fear of another attack.
- Increasing Intensity or Frequency: Episodes become more severe, more frequent, or begin with less evident triggers.
- Persistent Worry Between Attacks: Your child seems constantly on edge, unable to relax even when not in crisis.
- Emotional Withdrawal: Noticeable sadness, irritability, or pulling away from friends and family outside of acute episodes.
Ready to Take the Next Step
Contact us today for a confidential assessment and learn how we can support your child and family’s needs.