What to Do When Someone’s Having a Panic Attack
Panic attacks can be terrifying experiences for both the person suffering from them and those who witness them. Understanding how to respond can make a significant difference in helping someone through a panic attack. Here are some essential steps to follow when someone is having a panic attack.
Stay Calm and Reassuring
The first and most important thing to do is to remain calm and reassuring. Your demeanor can have a profound impact on the person experiencing the panic attack. Speak in a calm, soothing voice and let them know that you are there to help them through this difficult moment.
Encourage Them to Breathe
Breathing exercises can be particularly effective during a panic attack. Encourage the person to take slow, deep breaths. You can guide them through a simple breathing technique, such as inhaling for a count of four, holding for a count of four, and exhaling for a count of four. This can help to slow their heart rate and reduce the intensity of their panic.
Remind Them of Their Safe Place
Remind the person that they are in a safe environment and that the panic attack will pass. It can be helpful to mention specific things in their surroundings that are safe and familiar, such as the chair they are sitting in or the room they are in.
Offer Physical Comfort
Physical comfort can also be a great way to help someone during a panic attack. Offer a hug or a hand to hold, if they are comfortable with it. This can provide a sense of security and help to ground them in the present moment.
Encourage Them to Focus on the Present
Panic attacks often involve a heightened sense of anxiety about the future or past events. Encourage the person to focus on the present moment and to let go of any negative thoughts or fears. You can guide them to pay attention to their surroundings, such as the sights, sounds, and smells, to help them stay grounded.
Seek Professional Help
While you can provide immediate support during a panic attack, it is important to recognize that ongoing support and treatment may be necessary. Encourage the person to seek professional help from a mental health provider, such as a therapist or counselor, who can help them manage their panic attacks and develop coping strategies.
Remember, You Are Not Alone
Lastly, remember that you are not alone in this situation. There are resources and support groups available to help you understand panic attacks and how to provide the best care for someone experiencing one. By being informed and prepared, you can make a significant difference in someone’s life during a panic attack.
