How can I tell my friends and family to support me before, during, and after a panic attack?

Panic attacks can often be scary (not only to those experiencing them but to those seeing them from an outside perspective too). I've seen both perspective since I suffer from panic attacks and so does my sister. When I am experiencing them having someone guide me through breathing exercises and rectangular breathing is extremely helpful, also hearing them speak in a low comforting voice say things that make me feel validated and reassured. When I'm in the outsiders perspective, some of the things I do are: allow the person to vent, give them something to hold on to and make sure they are sitting down (or in a not crowded place where they feel safe and comfortable), avoid using words or things that will trigger negative emotions such as invalidating words, names or nicknames, avoid physical contact unless they person experiencing the panic attack lets me know they are comfortable, guide them through rectangular breathing exercise, ask them if they are comfortable with having me around or prefer to be left alone (use body language for this like asking them to nod or shake their head until they feel comfortable enough to speak), bring them water and a napkin after the worst of it has pass.

Before it happens again, think of what would be most helpful to you. Write a list of what you want them to do and when. Tell them about it and make sure they have a copy.

just ask them if they can watch out for you when you have panic attacks and i'm sure they will understand plenty of people go through this

Just say, i'm feeling really stressed out can you guys give me tips and help me through all this i would really appreciate it.

During a panic attack, it can be very difficult for us to think clearly--it can feel like we are actually dying. Before a panic attack, it may be helpful to tell trusted friends and family members that you have panic attacks and to describe what they are like for you. During a panic attack, ways to calm down vary person to person, but reminders to take slow, deep breaths, remember that this is only temporary, and asking that the person just sit with you, may be helpful. After a panic attack, think about what you'd like from friends and family. Would it be helpful to hear a reminder that you were strong enough to make it through the attack, so you know for the future you can do it again? Would you prefer that friends and family distract you with a game or conversation? We soothe ourselves differently. Communicating our needs and desires in advance is a great way to get support from trusted friends and family.

I have OCD it took me awhile to explain to my parents what to do when I was having an anxiety attack. One think I strongly suggest is to tell them what to do before you are in the state, because once you are in a panicked state, they no longer believe you. Also try explaining what you are going through so that they can sympathize and remember to thank them because they don't have to help you, they are choosing too. GOOD LUCK! I know it can be scary to talk about it with family and friends but it is necessary and I am proud that you are going to :)

They should help you relax in simple ways like rubbing your back, taking a walk, breathing exercises, and try not to overreact ,and allow the moment to pass naturally.

Panic attacks can be hard, everyone has a different way or ways to get over panic attacks. The best way to get help from friends and family is to sit down with them, without any type of distractions (TV, Internet, etc) and explain to them that you have panic attacks and the ways that they can help you get through them.

tell your friends and family what is going on with your panic attacks, and tell them what you may need from them before, during and after your panic attacks. Tell them how they can help and how it will make you feel. i told my boyfriend that i needed him to hold me when i am having a panic attack. and i told my grandma she needs to just tell me everything is going to be fine. your friends and family will want to support you and they will be thankful that you're telling them how!

You can ask them to support you by telling them the situation you're going to go through. During the panic attack you can ask them to try to calm you down. Afterwards, you can have them help/support you by helping you recover and keeping you calm.