How to help someone having a panic attack?
Help someone having a panic attack requires empathy, understanding and a calm approach. Here is a comprehensive guide on how to support them:
- Stay calm and composed:
When someone is having a panic attack, its essential to remain calm and composed. This helps the person feel more at ease and allows you to think clearly about how to best support them. Avoid getting anxious or worked up, as this can exacerbate the situation.
- Validate their feelings:
Let the person know that you understand they are experiencing a panic attack and their feelings are valid. Avoid minimizing their emotions or telling them to snap out of it. Instead, offer reassurance and acknowledge their distress.
- Encourage slow breathing:
Help the person focus on slow, deep breaths, inhaling through their nose and exhaling through their mouth. This can help slow down their heart rate and reduce physical symptoms. Encourage them to breathe with you, inhaling and exhaling together.
- Provide physical comfort:
Offer physical comfort, such as holding their hand or providing a reassuring touch on the shoulder. Physical touch can be calming and reassuring, but be mindful of personal boundaries and consent.
- Reduce stimuli:
Reduce external stimuli by turning off bright lights, loud noises, or strong smells. Create a peaceful environment that promotes relaxation.
- Encourage grounding techniques:
Suggest grounding techniques, such as focusing on five things they can see, hear or feel. This can help the person become more present and centered, reducing feelings of disconnection.
- Avoid judgement:
Avoid making judgements or assumptions about the persons panic attack. Refrain from asking questions like what’s wrong? Or why are you so upset? Instead focusing on offering support and reassurance.
- Stay present:
Stay with the person until the panic attack passes, which can take several minutes. Avoid leaving them alone or abandoning them during this time.
- Encourage professional help:
Suggest seeking professional help, such as therapy or counselling to address underlying issues contributing to panic attacks. Encourage them to seek support and resources to manage their anxiety.
Additional tip
- Learn about panic attacks and anxiety disorders to better understand what the person is experiencing.
- Encourage self-care and stress management techniques, such as exercise, meditation, or journaling.
- Offer to help them develop a crisis plan or emergency contact list.
- Respect their boundaries and avoid pushing them to talk about their feelings if they are not ready.
