Introduction
Panic attacks can be a frightening and overwhelming experience, and if you know someone who has ever gone through one, you understand the importance of the right care and support. In this article, we’ll go through what panic attacks are, how to identify if someone is having one, and most importantly – how to help them get through it.
Understanding Panic Attacks
A panic attack is a sudden and intense feeling of anxiety that can have both physical and psychological symptoms. It usually comes on without warning and can be triggered by several situations such as high levels of stress, traumatic events, or even specific phobias. Some of the most common symptoms of a panic attack include:
- Racing or pounding heartbeat
- Rapid breathing or shortness of breath
- Dizziness or lightheadedness
- Sweating or chills
- Feelings of choking or nausea
- Shaking or trembling
- Numbness or tingling
- Intense fear or dread
If someone close to you experiences any of these symptoms suddenly and out of the blue, they may be having a panic attack.
How to Help Someone Dealing with a Panic Attack
Step-by-Step Guide for Panic Attack First Aid
If you or someone else is experiencing a panic attack, take these steps to manage it:
- Stay calm and don’t be judgmental: Someone who is having a panic attack may feel like they’ve lost control, so it’s important that you stay calm. Avoid belittling or dismissing their fears and don’t tell them to “just calm down.”
- Ask the person if they have a history of anxiety or panic attacks: It’s helpful to know if the person has any pre-existing conditions or a history of panic attacks. Understanding their medical history may help them to feel more comfortable and reassured with your support.
- Help them find a quiet and safe environment: Loud and busy surroundings can aggravate somebody experiencing a panic attack. Find a quiet place away from any source of external stimulation. You can also ask others to leave the room to avoid causing any extra stress.
- Encourage them to focus on their breathing: Breathing properly is one of the most important things to do during a panic attack. Instruct them to take long, deep breaths through their nose and exhale slowly through their mouth. Encourage them to count the breaths in and out; it can have a calming effect that they may find beneficial.
- Help them practice grounding techniques: Grounding retrieves a person’s attention and helps them relax. For instance, you can ask them to observe their surroundings, identify how many different colors and shapes they see around them, name their favorite smell, or even ask them to say the ABCs backward. These exercises can divert their focus from their fearful thoughts towards something else instead.
- Offer physical comfort and reassurance: You can offer some comfort, physical support, or cues like hugging them or providing a hand to hold. You can remind them that they are not alone, that you are here for them, and that it will soon pass. Although their decision whether they want a hug or touch should be given priority and respected as some people who undergo anxiety might not feel comfortable being approached physically.
- Encourage them to seek professional help if necessary: Finally, it’s important to encourage them to seek professional help if they haven’t already. Panic attacks can be a sign of an underlying anxiety disorder that requires treatment. Consulting with a mental health specialist like a psychologist, psychiatrist, or therapist can be beneficial in the long run. Encourage them to take their time deciding; Professional support is there when and if they’re ready.
Things to Avoid When Helping Someone Having a Panic Attack
Here are things you should avoid when helping someone experiencing a panic attack:
- Don’t judge or dismiss their feelings: Avoid making comments that belittle or diminish their state of mind that will likely worsen their anxiety, such as “stop overreacting.”
- Don’t force them into situations that cause anxiety: Although it’s helpful to expose someone to the things that cause them discomfort to desensitize, during a panic attack, it’s not going to be efficient. Allow them some control over the situation by asking what they need and how you can help them, and respect their preferences.
- Don’t tell them to “just relax” or “calm down”: They might feel frustrated if you suggest that they can manage their panic attack by merely relaxing. Instead, encourage them to focus on their breath and reassure them that they will get through it.
Personal Experience
One of the most memorable things that happened to me was stepping in to help a friend who was going through a panic attack. He was having trouble breathing, pacing around, and seemed scared of something; I immediately recognized what was happening. I held his hand and guided him to a nearby bench, and after asking him about his best grounding technique, I supported him through the exercise.
Once he was calmer and his breathing slowed down, we initiated a conversation about his overall health and the possibility of seeing a therapist to get professional help for his anxiety. That experience taught me how important it is to be prepared for a panic attack in case someone close to us experiences it, and how to respond in a supportive and caring way that can really make a positive difference.
Video Tutorial Demonstration
Below is a video demonstrating effective techniques and strategies to help someone having a panic attack. It shows how you can assist during a panic attack situation:
FAQ-style article
What should I do if someone is having a panic attack in public?
If someone is undergoing a panic attack in public, help them locate a quiet and safe spot away from noises and crowds. Try to be supportive and show that you care and understand what they are going through. Guide them through breathing exercises and grounding techniques that can help them focus on coping with the attack until they feel comfortable enough to move on.
What should I do if I can’t calm down during a panic attack?
If you are unable to calm down during a panic attack, it’s good to reach out to a professional, particularly if it’s happening regularly. Mental health experts can provide several possible treatments for anxiety and panic attacks. You can also try self-care activities to help calm your mind, such as physical exercise, reading, or practicing breathing techniques when you feel a panic attack coming on.
Can medication help treat panic attacks?
Yes, medication can be useful to alleviate the symptoms of anxiety or panic attacks. Depending on the symptoms and severity, a medical practitioner may prescribe various types of medication such as benzodiazepines, antidepressants, or beta-blockers. They can help reduce the severity of the symptoms and can be used in conjunction with therapeutic support.
How can I best support someone experiencing a panic attack?
The best way to help someone experiencing a panic attack is to remind them that you are present and supportive of them and to follow the step-by-step guide we provided earlier. The most significant thing you can do is to make them feel cared for and safe by creating a calming, supportive atmosphere. By saying supportive and encouraging statements, assisting them while they do exercises such as deep breathing, and avoiding judgement can help facilitate their return to a calmer state.
Is it normal to feel scared after a panic attack?
Yes, it’s common and natural for someone to feel worried or even scared after having a panic attack. It’s essential to remind them that panic attacks are typical reactions to stress and anxiety. However, they should keep their doctor in the loop and seek to receive professional support recommendations when considering or not seeking further assessment or therapy.
Conclusion
Helping someone navigate a panic attack can be challenging, but with the right knowledge and support, you can make a real difference. By understanding their symptoms, knowing what triggers their panic attacks, listening to them, and using effective techniques like breathing and grounding exercises, you can be an essential source of support. Remember, the best thing you can do is show that you care and be prepared to assist when the need arises.
Ending Thoughts
By following the step-by-step guide we created, being prepared to handle these situations, and knowing what to avoid, you can make a real difference in someone’s life during a panic attack. Remember that there is no one size fits all approach as dealing with anxiety involves individual preferences, but providing a supportive presence is essential.
