A panic attack is a sudden and intense episode of fear or discomfort that can be extremely distressing for the person experiencing it. Knowing how to provide effective support during a panic attack is crucial to help the individual regain control and feel more at ease.
Stay Calm and Reassure
Your Own Composure
The first and most important step is for you to remain calm. Your own anxiety can easily transfer to the person having a panic attack and make the situation worse. Take a moment to steady your breath and center yourself. Remember that your calm presence can act as an anchor for the person in distress.
For example, if you start to panic or show signs of stress, it might confirm the person’s fears that something is terribly wrong. By staying calm, you send a message that the situation is manageable.
Reassuring Words
Use a gentle and reassuring tone to communicate with the person. Let them know that they are safe and that you are there with them. Simple phrases like, “You’re okay. I’m right here with you,” can have a powerful impact. Avoid using dismissive language such as, “It’s nothing to worry about.” Instead, validate their feelings by saying something like, “I know this feels really scary, but it will pass.”
Guide Their Breathing
The Importance of Deep Breathing
One of the most effective ways to help someone during a panic attack is to guide them through deep breathing exercises. Panic attacks often lead to rapid, shallow breathing, which can exacerbate feelings of lightheadedness and anxiety. Encourage the person to take slow, deep breaths.
Deep breathing helps to activate the body’s relaxation response and can counteract the physiological symptoms of a panic attack. By focusing on their breath, the person can also shift their attention away from the distressing thoughts and sensations.
Breathing Techniques
You can use the “4 – 7 – 8” breathing technique. Instruct the person to inhale through their nose for a count of 4, hold their breath for a count of 7, and then exhale through their mouth for a count of 8. Demonstrate the breathing pattern yourself as you guide them. Another option is to have them simply take slow, deep breaths, inhaling for a few seconds and exhaling for a few seconds longer.
Place your hand on their back or hold their hand gently to provide a sense of comfort as they focus on their breathing. Keep repeating the breathing instructions in a soothing voice until you notice their breathing start to slow down.
Create a Calming Environment
Reduce Stimuli
Try to minimize external stimuli that might be adding to the person’s distress. If you’re in a noisy or crowded place, move to a quieter area if possible. Turn off any loud electronics or music. Dim the lights if they seem too bright or overwhelming.
For example, if the person is in a room with a lot of people talking and bright fluorescent lights, find a quiet corner or an empty room where they can feel more at ease. The goal is to create a space that is as calm and comfortable as possible.
Comforting Objects or Surroundings
If the person has a favorite object like a stress ball, a small blanket, or a photo that brings them comfort, try to provide it. You can also ask them what kind of environment would make them feel better. Some people might find it soothing to be near a window with a view of nature or to have a fan blowing gently to create a sense of airiness.
Distract and Ground
Engaging the Senses
To help the person shift their focus away from the panic, engage their senses. You can ask them to describe five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This exercise helps to ground them in the present moment and brings their attention to the external environment.
For example, you could say, “Let’s focus on what’s around us. What are five things you can see right now? Is it the color of the walls, a picture on the wall, or the pattern on the floor?” By doing this, you’re redirecting their thoughts from the internal chaos of the panic attack to the objective reality of their surroundings.
Conversation and Distraction
Start a gentle, non – stressful conversation. Talk about something pleasant or neutral like a favorite movie, a recent trip, or a hobby. Avoid topics that might be triggering or anxiety – provoking. The goal is to provide a mental distraction and give their mind something else to focus on. You could say, “I was thinking about that book you mentioned last time. Can you tell me more about it?”
Encourage Self – Care After the Attack
Rest and Hydration
After the panic attack has subsided, encourage the person to rest. The body and mind have just been through a highly stressful experience, and rest is essential for recovery. Offer them a glass of water to help them rehydrate, as stress can often lead to dehydration.
Let them know that it’s okay to take some time for themselves. You might say, “You’ve just been through a lot. Why don’t you lie down for a bit and relax? I’ll stay with you if you like.”
Professional Support
If the person has frequent panic attacks or if this is a particularly severe episode, suggest that they seek professional help. Provide them with information about therapists, support groups, or mental health hotlines. Let them know that there are resources available to help them better understand and manage their panic attacks in the long – term.
Conclusion
Helping someone during a panic attack requires a combination of calmness, practical skills like guiding breathing, and the ability to create a soothing environment. By following these steps, you can provide much – needed support to the person and help them through a difficult and frightening experience. Remember that your care and presence can make a significant difference in their well – being during and after a panic attack.
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