How to Help Someone Having a Panic Attack
If a loved one experiences panic attacks, it's important to know how to support them. Panic attacks can be very scary from an outside perspective, but the most important thing that you can do for your loved one is to stay calm. If you start to panic yourself, you'll almost inevitably make their own anxiety worse. Instead follow these steps to help them:
First you'll have to be able to recognize the situation when it occurs. Panic attacks have symptoms that closely resemble those of a heart attack or asthma attack. If this is the first time they've experienced a panic attack, they're at risk for heart or asthma attacks, or they have other detrimental medical conditions, you should seek medical attention. If they frequently experience panic attacks and are not in danger, let them know what's going on and that you're here to help.
Only ask the most important questions, as it can be hard for a person having a panic attack to focus clearly. Don't trivialize their fears or patronize them. The fear during a panic attack is very real regardless of whether there's anything truly threatening in the immediate area. Because of this, statements like "There's nothing to worry about!" and "Just calm down!" are unhelpful and can alienate the person in crisis.
Speak in a calm voice to guide them through their attack. Don't touch them unless they've given you permission, as unexpected or unwelcome touches can make an attack worse. Encourage them to focus on their breathing. It might be hard for them to take deep breaths at first, so try counting breaths. Start with a count of 2 (2 in and 2 out) and increase to 4, and then to 6.
Another breathing technique that helps is breathing out longer than you breathe in. This helps the body to ascertain that there's no danger, and shuts off the adrenaline gland.
Don't put too much pressure on them and don't overwhelm them. But unless they ask you to leave, stay with them. When it comes to surviving panic attacks, there's not a lot to do except wait it out. Panic attacks usually peak at around ten minutes and then fade. Smaller anxiety attacks might last longer, but they're more manageable.
If any other members or listeners have additional tips for helping a loved one having a panic attack, feel free to post here :)
These are some brilliant suggestions! Another thing that helps is if you get the person to breathe in for less time than they are breathing out, because hyperventilation is when you try to take in too much air at once.Breathing out more than in also helps with anxiety because it slows your heartbeat down.
Just found two articles that might help anyone wondering how to help with panic attacks:
Helping Someone During a Panic Attack
Helpful things to do:
Stay with the person and keep calm.
Offer medicine if the person usually takes it during an attack.
Move the person to a quiet place.
Don't make assumptions about what the person needs. Ask.
Speak to the person in short, simple sentences.
Be predictable. Avoid surprises.
Help the person focus by asking him or her to repeat a simple, physically tiring task such as raising his or her arms over the head.
Help slow the person's breathing by breathing with him or her or by counting slowly to 10.
Helpful things to say:
"You can get through this."
"I am proud of you. Good job."
"Tell me what you need now."
"Concentrate on your breathing. Stay in the present."
"It's not the place that is bothering you; it's the thought."
"What you are feeling is scary, but it is not dangerous."
Helping during their recovery from a panic-disorder:
Allow the person to proceed in therapy at his or her own pace.
Be patient and praise all efforts toward recovery, even if the person is not meeting all of the goals.
Do not agree to help the person avoid things or situations that cause anxiety.
Do not panic when the person panics.
Remember that it is all right to be concerned and anxious yourself.
Accept the current situation, but know that it will not last forever.
Remember to take care of yourself.
"4Things You Shouldn?t Say To Someone Having A PanicAttack"
1. ?You have nothing to be panicked about.?
Alternate suggestion:Say, ?I understand you?re upset. It is okay. You have a right to be upset and I am here to help.?
2. ?Calm down.?
Alternate suggestion:The best thing to do is to listen and support. In order to calm them down without the generalities, counting helps. My brother sometimes has me chant a mantra ? doesn?t matter what the words are. The repetition is comforting.
3. ?I?m just going to leave you alone for a minute.?
Alternate suggestion:It sometimes helps me if the person I?m with distracts me by tellingme a story or sings to me. I need to get out of my own head and think about something other than my own panic.
4. ?You?re overreacting.?
Alternate suggestion:Treat a panic attack like any other medical emergency. Listen to what the person is telling you. Get them water if they need it. It helps me if someone rubs my back a little. If you?re in over your head, don?t hesitate to call 911. But please, take the person seriously. Mental health deserves the same respect as physical health.
Note: none of the above is mine. It's all direct quotes from the two articles I linked. Just want to make sure that's clear.
Hello, my name is Sol. I currently live with my boyfriend in Las Vegas. I suffer from panic attacks severely. At least once a day. My heart starts palpitaing, ,my stomach is in my throat, my breathing gets shallow, body goes numb, and if its bad i pass out.Apparently i have attacks in my sleep where i just stop breathing as if im underwater choking for air. In the mornings my boyfriend wakes me up gently to get me up for work, and that triggers anattack . When we often travel he has me play games on his phone so im distacted from Watching the road worrying about getting hit.
please help me, im only 20, ive had panic attacks for the laSt 5 yearsand its only getting worse.
You should start by chatting with a listener about your panic attack problems, as well assee a therapist to try andget it under control,because it sounds severe! Hang in there.
When someone you love is having a panic attack, make sure that you have their attention and that they are in a comfortable position. It is better to sit than stand because they might faint due to getting dizzy. Make sure they are not doubled over. Next, have them do square breathing. 7 seconds of breathing in. 7 seconds of holding it. 7 seconds of breathing out. 7 seconds of holding it. Have them do that until their breathing is normal again. When they have calmed down, keep talking to them about anything and slowly bring them to standing up/going back to what they were doing before. The most important thing is to make sure that you have their attention and that it does not stop. They need to feel connected to what is around them.
What do I when my friend have a panic attack during school?
@Yumi36
First step I would suggest is getting them away from crowds and people, preferably outside if possible. Do not touch your friend unless they say it's okay. Make sure you speak in a calm voice. I find the easiest way is doing something distracting like a word game. Something that's not too hard but makes them think about something other than what's caused the panic. I had a best friend who'd always play the aforementioned letter game and try to make me laugh.
How do I get myself through a anxiety attack?
@EmilySparkleGlam
I work best being calmed down by someone but if that's not possible there are things you can try on your own. I have a mantra that I focus on while doing my breathing exersizes, it's just hakuna matata. You can use anything that helps. Lion King just makes me happy. Try to find a breathing technique that works there's about 1000 on YouTube you can try. You can also create a 'happy place'. I picture waves crashing against a rocky ledge. A cabin on a cliff in the forest bordering a beautiful Lake. It can be anything.
I have a boyfriend who deals with depression and anxiety and has frequent panic attacks and has dealt with this by drinking beer to calm his mind from all of it. Problem is, drinking is a bad coping method and has created physical health issues also now. He chooses to stop drinking but is now experiencing his depression, anxiety and panic attacks all the same and stronger. How from the sides do I help? I give him an ear to vent too without judgement without belittling the issue, empathize with his pain and fears. Remind him to focus on the positive when all his sees is darkness and despair. I help and offer help everyday. Reassuring him I'll always be here for him. He seems to have learned to trust me and wants to reach out to me for help and comfort when before he avoided me and shut me out. I'm really happy about that. Shows me he finds hope even if it's a just lil. I want to help him. Thing is, he's not use to letting people help or be there for him physically mentally or emotionally so if I handle it wrong it will cause him to withdraw to himself and away from reaching out. What are some questions should I ask him to get a better understanding on how he feels and what's going on and how I can help more naturally than sounding trivial. He has all these symptoms plus feeling scared to sleep in fear of he will stop breathing and feels so scared and alone when he has his family and who love him very much. He hasn't slept since he stopped drinking almost 2 weeks now and probably only slept cuz he was drinking. How do I help him sleep and how do I ask him what he's going through so I can help with out scaring him to run from opening up. Help plz my heart aches that.his aches and I can't just kiss it away :(
Hi everyone!
I have been having anxiety wake me up in the night. I cannot seem to get into a deep sleep. Instead I have these crazy dreams that wake me up in a panic!! I am sweating, shaking all of it! Is there anything I can do to so I am not in that dream state. I have been like this off and on since my mom passed in 2006. But before then I suffered anxiety/panic attacks due to stress. Any in put would help!
@chewy1
first off i am so sorry for your loss. Ive had recurring nightmares for most of my life due to ptsd. A mild way that may help is taking a melatonin supplement to help you achieve REM sleep. If that doesn't help you could receive therapy for your loss or for a more immediate solution you could go to your doctor and see if sleeping pills help.
I worked by a Medical Practice, I found the best way to assist with panic attacks is to stand at least 3 ft away from the person, speak quietly and where possible guide them to a safe location. I did this by moving around the person, to encourage them to move in the direction I needed them to go so I could assist them in a calm and confident manner. Do not shout, do not touch and for goodness sake do not tell them to calm down.
Such helpful tips! Thank you very much @kittykat for taking your time writing this post.
Other than being in private --or less public place at least, the thing that does it for me is usually just having one person by my side. More an it feels like you're performing a tragegy from Shakespeare or something since eveyone just gawk at you. The person I like to have by my side the most is someone who's calming and someone who can speak to me in a way that's like I'm not having a panic attack. I don't want to person to help me as such, I want them to acknowledge that I have a panic attac but not pay attention to it --I hope that makes sense.
