Helping someone during a panic attack is important. It can feel scary for both the person having the attack and the person trying to help. When you cannot be there in person, texting is one way to offer support. Texting the right things can help calm someone down and remind them they are not alone. This article will explain how to help someone having a panic attack over text. We will use easy words and simple ideas. You will also find some professional tests and suggestions to use. Helping someone through text is not easy, but with the right steps, you can make a big difference.
Understanding Panic Attacks
What Is A Panic Attack?
A panic attack is a sudden wave of fear. It can happen without warning. People may feel like they cannot breathe or like they are having a heart attack. Their heart races. Their hands shake. They might sweat or feel dizzy. Panic attacks can last for a few minutes or longer.
What Causes Panic Attacks?
There are many reasons why someone might have a panic attack. Some causes include:
- Stress
- Past trauma
- Phobias
- Medical conditions
- Genetic factors
Symptoms To Look For
When texting with someone, you cannot see them. But you can notice symptoms through their words. Look for messages like:
- “I feel like I can’t breathe.”
- “My heart is racing.”
- “I feel like I am going to die.”
- “Everything feels out of control.”
Why Text Support Matters
Immediate Comfort
During a panic attack, people often feel alone. Your texts can remind them they are safe and not alone.
Building Trust
When you text calmly and kindly, you build trust. This helps the person feel more supported and understood.
Helping Calm The Mind
Clear and kind words can help slow down scary thoughts. Texting gives the person a safe focus during the attack.
Steps To Help Someone Having A Panic Attack Over Text
1. Stay Calm Yourself
Before you send a message, take a deep breath. Stay calm. Your calmness will come through your words.
2. Start With Reassurance
Begin your text with a simple and warm message. For example:
“I am here for you.”
“You are not alone.”
“You are safe.”
3. Encourage Breathing Exercises
Help them slow their breathing. You can guide them through simple steps. Text something like:
“Let’s breathe together. Breathe in for 4 seconds. Hold for 4 seconds. Breathe out for 4 seconds.”
4. Use Grounding Techniques
Grounding helps bring focus back to the present. Text examples:
“Name 5 things you can see.”
“Name 4 things you can feel.”
“Name 3 things you can hear.”
5. Avoid Telling Them To Calm Down
It may sound simple, but telling someone to “calm down” can feel dismissive. Instead, offer support like:
“I know this feels scary, but you are doing a great job by reaching out.”
6. Offer To Stay With Them
Let them know you will keep texting until they feel better. For example:
“I am here. I will stay with you as long as you need.”
7. Suggest Simple Actions
Sometimes small tasks can help during a panic attack. Text ideas:
“Can you grab a soft blanket?”
“Try holding an ice cube.”
8. Use Positive Affirmations
Share kind and encouraging words. Examples:
“You are strong.”
“This will pass.”
“You have gotten through this before.”
9. Recommend Professional Help If Needed
If panic attacks happen often, encourage them to talk to a professional. Text something like:
“Have you thought about talking to a therapist? They can help you learn ways to manage this.”
Professional Tests You Can Use Over Text
1. Short Anxiety Tests
Here are two short questions you can text to help check their anxiety level:
“On a scale of 1-10, how strong is the panic feeling?”
“Are you feeling any chest pain or trouble breathing?”
2. GAD-7 Test (General Anxiety Disorder Test)
You can adapt a short version by texting questions like:
- Feeling nervous, anxious, or on edge?
- Not able to stop or control worrying?
- Worrying too much about different things?
- Trouble relaxing?
- Being so restless that it is hard to sit still?
- Becoming easily annoyed or irritable?
- Feeling afraid something awful might happen?
They can answer with “yes” or “no” or rate 0 to 3 (0 = not at all, 3 = nearly every day).
Important Things To Avoid Saying
1. “Just Calm Down”
This can make the person feel worse. It sounds like you do not understand.
2. “It’s All In Your Head”
Even if the feelings are in the mind, they feel real. This can make someone feel judged.
3. “You’re Overreacting”
Panic attacks are not overreactions. They are real and painful experiences.
After The Panic Attack
1. Check In Later
After things calm down, send a caring follow-up text like:
“How are you feeling now?”
“I’m proud of you for getting through that.”
2. Suggest Long-Term Help
Long-term help is important. Panic attacks may be a sign of a deeper anxiety disorder. Suggest:
When To Call For Emergency Help
Signs To Watch For
Sometimes a panic attack can look like a heart attack. If they say:
- Chest pain that doesn’t go away
- Trouble breathing that gets worse
- Fainting or losing consciousness
Then you should tell them to call 911 or an emergency number right away.
Extra Tips For Helping Over Text
1. Use Simple, Short Messages
Long texts can feel overwhelming. Use short, kind messages instead.
2. Be Patient
They may not respond right away. Stay patient and keep texting calm messages.
3. Respect Their Wishes
If they ask for space, respect that. Tell them:
“I understand. I am here whenever you need.”
Summary
Helping someone through a panic attack over text can be hard. But your words can be powerful. Stay calm. Offer reassurance. Guide them through breathing and grounding. Use short tests if needed. Always show kindness and patience. Encourage professional help if the panic attacks continue. You can be a source of light during a very dark time for someone. Your support matters more than you know.
Related topics:
- How Long Do Panic Attack They Last?
- Is It Normal to Have Panic Attacks Every Day?
- How to Stop Someone From Having a Panic Attack?
