How to Help Your Child Through a Panic Attack: A Guide for Parents of Children with POTS

If your child has Postural Orthostatic Tachycardia Syndrome (POTS), you may have noticed that their symptoms sometimes mimic or trigger panic attacks. A racing heart, dizziness, and shortness of breath can feel overwhelming—both for your child and for you as a parent. While panic attacks can be frightening, there are concrete ways you can help your child regain a sense of calm and control.

Understanding the Connection Between POTS and Panic Attacks

POTS affects the autonomic nervous system, which regulates heart rate, blood pressure, and other involuntary bodily functions. Because POTS symptoms—such as rapid heart rate, dizziness, and breathlessness—can feel similar to anxiety, children with POTS are more prone to experiencing panic attacks.

Additionally, the unpredictability of POTS symptoms can create anxiety about when and where the next flare might occur, increasing the likelihood of panic attacks. This cycle of fear and physical distress can be exhausting, but with the right tools, you can help your child break free from it.

5 Steps to Help Your Child Through a Panic Attack

1. Stay Calm and Grounded
   Your child will look to you for cues on how to respond. Speak in a calm, steady voice and remind them that they are safe. Simple phrases like, “I’m right here, and we’ll get through this together,” can be incredibly soothing.

2. Help Them Regulate Their Breathing
   Panic attacks often cause fast, shallow breathing, which can worsen dizziness and distress. Guide your child through a simple breathing exercise:

   • 4-7-8 breathing: Inhale for 4 seconds, hold for 7, and exhale for 8.

   • Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Encourage them to match their breath with yours to create a sense of connection and control.

3. Use Grounding Techniques
   When a panic attack strikes, the mind races with fear. Grounding helps bring focus back to the present moment. Try:

   • 5-4-3-2-1 method: Have them name 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, and 1 they can taste.

   • Cold exposure: Holding an ice pack or splashing cold water on their face can help reset the nervous system.

4. Remind Them That It Will Pass
   Panic attacks feel endless, but they always peak and subside. Gently remind your child that what they are feeling is temporary and will soon fade. Reinforce that they are not in danger and that their body is reacting to stress, not an actual threat.

5. Develop a Prevention Plan
   Once the panic attack has passed, take time to talk about triggers and coping strategies. Does stress at school, dehydration, or exhaustion contribute? Would having a “panic attack toolkit” (like a weighted blanket, calming music, or a grounding object) help them feel more secure?

When to Seek Professional Help

If panic attacks are frequent, interfere with daily life, or lead to avoidance behaviors, it’s time to seek professional support. Therapy can help your child develop long-term coping skills, understand their triggers, and break the cycle of panic. Cognitive-behavioral therapy (CBT) is particularly effective in teaching kids how to reframe anxious thoughts and regain confidence in their bodies.

As a pediatric psychologist specializing in medically complex children, I help families navigate the intersection of chronic illness and mental health. If your child is struggling with anxiety or panic attacks, I can provide tailored strategies to support both their physical and emotional well-being.

Ready to Help Your Child Feel More in Control?

You don’t have to navigate this alone. Schedule a consultation today, and let’s create a plan to help your child feel safe, confident, and in control—even when panic strikes.