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 :)