Explaining Anxiety and Panic Attacks to Children: A Guide for Parents and Educators

Explaining anxiety and panic attacks to children can be a daunting task, but it is crucial for ensuring their emotional well-being. When communicating these complex feelings, it's essential to use simple and relatable language. Here, we provide actionable steps and resources to help parents and educators explain anxiety and panic attacks to children in a way that is both understandable and reassuring.

Understanding Anxiety and Panic Attacks

It's important to explain that anxiety is a feeling of worry or fear that can sometimes make them feel uncomfortable. You might say, 'Anxiety is like feeling really worried about something, even when there's no danger. It can be a normal feeling, but it's important to talk about it and use some techniques to help make it better.'

Similarly, explain that a panic attack is when these worries cause the body to react in strong ways, such as a fast heartbeat or trouble breathing. Reassure them that these feelings are normal and can be managed with the help of adults. Encourage them to share their feelings and practice calming techniques.

Consider using children's books on anxiety to help explain these concepts further. These books provide a relatable and visual way for children to understand complex emotions.

Tips for Dealing with Anxiety and Panic Attacks in Children

When a child expresses fear or anxiety, it's important to follow these three steps:

1. Share The Fear

Let the child know that their feelings are being shared. Emphasize that they are not alone in what they feel. This helps build a sense of security and reduces the feeling of isolation.

2. Own The Fear

Makes it clear whose feelings are whose. You might say, 'It's important to recognize that these are your feelings, and it's okay to have them. Even grown-ups feel worried sometimes.'

3. Calm The Fear

Activate the child's calming parasympathetic nervous system (PNS). Neuroscience shows that a child's PNS is activated by signals from a caregiver's face, voice quality, and touch/body-language, especially if the child feels safe with the caregiver.

In early childhood, a child needs to develop an internal model of a secure relationship. This internal working model helps them handle anxiety and stress. A secure relationship is essential for calming the child's fear.

Research from Washington State University indicates that children react negatively when parents try to hide their stress. Hiding stress can make children feel less engaged and more anxious. Therefore, it's important for parents and caregivers to accept and acknowledge their child's feelings rather than trying to fix them.

Additional Resources

If you need more insights and practical exercises for managing fears and anxiety, you can visit this link at Psychology Today.

Remember, the key is to approach the conversation with empathy, reassurance, and practical techniques to help your child manage their feelings.

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