Panic attacks are terrifying experiences, both for the person having one and for those witnessing it. Knowing how to help can make a huge difference. This guide offers dependable advice on how to support someone during this difficult time. We'll cover what to do, what to avoid, and how to support them afterward.
Understanding Panic Attacks
Before we delve into how to help, let's briefly understand what a panic attack entails. A panic attack is a sudden episode of intense fear that triggers overwhelming physical and emotional symptoms. These symptoms can include:
- Rapid heartbeat: A racing heart is a common sign.
- Shortness of breath: Feeling like you can't catch your breath.
- Chest pain or discomfort: A tight feeling in the chest is frequently reported.
- Sweating: Excessive perspiration is another hallmark symptom.
- Trembling or shaking: Physical manifestations of intense anxiety.
- Feeling dizzy or lightheaded: Loss of balance or feeling faint.
- Nausea: Stomach upset is also quite common.
- Fear of losing control or dying: This overwhelming fear is central to the panic attack experience.
- Numbness or tingling sensations: A strange feeling of pins and needles.
It's crucial to remember that these symptoms are real and intense, even if they seem disproportionate to the situation. The person experiencing the attack isn't exaggerating or trying to get attention.
What To Do When Someone is Having a Panic Attack
Your immediate actions can significantly influence the outcome. Here's a step-by-step guide:
1. Stay Calm and Reassure Them
Your own calmness is contagious. Speak in a gentle, soothing voice. Let them know you're there for them and that you're not going to leave their side. Simple phrases like, "I'm here with you," "You're safe," and "This will pass" can be incredibly helpful.
2. Create a Safe and Comfortable Space
Help them find a quiet place where they feel secure. Reduce any external stimuli that could worsen their anxiety, such as loud noises or bright lights. If possible, gently guide them to sit or lie down in a comfortable position.
3. Encourage Slow, Deep Breaths
Deep, controlled breathing can help regulate their heart rate and reduce feelings of breathlessness. Guide them through slow, deep breaths—in through the nose, out through the mouth—or try a simple breathing technique like box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4).
4. Grounding Techniques
Grounding techniques help bring them back to the present moment. You can try these:
- 5-4-3-2-1 method: Name 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.
- Focus on physical sensations: Ask them to focus on the feeling of their feet on the floor or the weight of their body against the chair.
5. Offer Water
Dehydration can sometimes worsen anxiety symptoms. Offer them a small amount of water to sip slowly.
6. Avoid Judgment and Minimizing
Never tell them to "calm down" or dismiss their experience. This can make them feel invalidated and increase their distress.
What to Avoid When Someone is Having a Panic Attack
Just as important as knowing what to do is knowing what to avoid:
- Don't pressure them to talk: Let them express themselves at their own pace. Forcing conversation can worsen their anxiety.
- Don't offer unsolicited advice: Unless they explicitly ask for help, avoid offering solutions or "fixing" the problem. Your focus should be on providing comfort and support.
- Don't leave them alone: Unless it's absolutely necessary, stay with them until the attack subsides.
- Don't minimize their experience: Their fear is very real. Avoid phrases like "It's just anxiety" or "You're overreacting."
After the Panic Attack: Ongoing Support
Once the attack has subsided, continue to offer support.
- Check-in regularly: Ask how they're feeling and offer continued reassurance.
- Encourage professional help: Suggest they seek professional help from a therapist or counselor who specializes in anxiety disorders. Therapy can provide long-term coping mechanisms and support.
- Encourage self-care: Promote healthy habits like regular exercise, a balanced diet, and sufficient sleep.
Remember, supporting someone through a panic attack requires patience, empathy, and understanding. By following this advice, you can make a significant difference in helping someone navigate this challenging experience. Your presence and calm demeanor can be incredibly reassuring during this difficult time.
