How to Help a Person Having a Panic Attack
Panic attacks can be a terrifying experience for both the person experiencing them and those around them. If you find yourself in a situation where someone is having a panic attack, it’s important to know how to provide support and assistance. Here are some steps you can take to help someone during a panic attack.
Stay Calm and Supportive
The first step in helping someone having a panic attack is to remain calm and supportive. Panic attacks are often triggered by fear, so it’s crucial to keep your tone and demeanor calm and reassuring. Avoid making the person feel worse by reacting with panic or alarm.
Encourage Breathing Exercises
Breathing exercises can be incredibly effective in helping someone manage a panic attack. Encourage the person to take slow, deep breaths. You can guide them by saying, “Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth.” This can help them focus on their breath and calm their racing thoughts.
Offer a Safe Space
Create a safe and comfortable environment for the person having a panic attack. Encourage them to sit or lie down in a quiet and dimly lit area. Make sure they feel secure and that there are no potential triggers around them.
Remind Them It’s Temporary
Panic attacks are often intense and overwhelming, but it’s important to remind the person that they will pass. Let them know that their physical symptoms are a response to the attack and not a sign of a medical condition. Remind them that they have successfully coped with panic attacks in the past and that they can do it again.
Encourage Them to Speak
Allow the person to express their feelings and concerns. Listen actively and empathetically, without judgment or interruption. This can help them feel heard and validated, which can be comforting during a panic attack.
Offer Practical Help
During a panic attack, the person may need practical assistance. Offer to help them find a place to sit or lie down, or provide a blanket or water if they’re feeling thirsty. Make sure they have access to any medications they may be taking.
Seek Professional Help
If the person has a history of panic attacks or if this is their first time experiencing one, it’s important to encourage them to seek professional help. A mental health professional can provide strategies and support to help manage panic attacks and prevent future occurrences.
By following these steps, you can effectively support someone during a panic attack and help them feel more comfortable and secure. Remember, being a supportive presence can make a significant difference in their experience.
