How to help a little during an anxiety attack
Anxiety can arise when a person fears that something bad is going to happen. It is a non-medical term that refers to a feeling of fear or worry that often relates to a particular problem or concern. Below I will list the symptoms, causes and ways you can help. Remember everyone is different and not all of these may be true for someone and for some people this might be completely true.
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heart palpitations/ accelerated heart rate
tightness in the throat/ feeling like you’re choking
numbness/ tingling (paresthesia)
nausea, abdominal pain/ upset stomach
Keep in mind these are not the only causes these are just the most commonly found.
family or relationships problems
divorce, separation, or bereavement
concerns about parenthood
problems coping with administrative issues or technology
changing life situations, such as moving house or changing jobs
reduced mobility/ physical function
loss of mental function like short-term memory
having a diagnosis of a chronic health condition
obsessive-compulsive disorder (OCD)
post-traumatic stress disorder (PTSD)
major stress or susceptibility to stress
a history of drug or alcohol abuse
the use of some medications
a recent or past traumatic experience
exposure to a phobia trigger
Not all of these may be effective for your little. Just keep trying and see what works.
1. Breathe - Remind your little to take deep breaths. Anxiety attacks commonly cause you to have shirt shallow breaths and this can make it worse. Have them breathe in for 3 seconds, hold it for 3 then breathe out for 3.
2. Relax - I know we all hate it when someone says to “Just relax” but it can help. During a panic attack you may see that some parts of your body start to clench up. Try relaxing them this may help.
3. Grounding - Grounding is a very good way to help distract your little and calm them down. To do this you need to ask the following.
4. Write down triggers/ Symptoms - Best to stop an attack before it happens. Have your little try and write down as many of their triggers as they can. Also have them write down what symptoms they usually experience when an attack is about to happen. Remember to always give encouragement for everything they are able to write. Writing them down will make them have to think about things that trigger them so reassuring them that they are ok is a great way to help.
5. Stay with them - Anxiety attacks are caused by fear and staying with them will help keep them calm because they won’t feel alone.
6. Reassure them - Reassuring them that you’re there for them by saying things like “daddy/mommy has you”, “you’re ok baby”, “This won’t last forever” or “You’re doing great keep taking deep breaths” can help a lot. Helping them know that they aren’t alone, that they will be ok and that this feeling won’t last forever is a good way to calm them down.
Now for things you should NOT do that would make it worse.
1. Do not leave and ignore them because you think they are annoying. Leaving them will make them feel more alone and they will feel worse.
2. Do not call them names and make them feel bad for having a anxiety attack
3. Do not tell them that they are overreacting or being “to much”. Something that is small to you could be huge to them. It’s never ok to make them feel like what they are feeling is stupid.
4. Do not become impatient and irritated if they can’t calm down right away. Anxiety attacks are hard and sometimes they can be really bad. It’s really tiring for all parties involved.
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I hope this helped. I know that anxiety/ panic attacks are really hard for me and a frequent thing in my life. I just wanna help and protect all you babies out there. <3 stay strong and live on.