6 WAYS TO HELP SOMEONE THROUGH A PANIC ATTACK

Panic attacks can be overwhelming and frightening experiences for both the person affected and those around them. Witnessing someone experiencing a panic attack can be distressing, but offering support in these moments can make a significant difference. Panic attacks, characterized by sudden and intense feelings of fear or anxiety, often accompanied by physical symptoms, can be overwhelming for the individual experiencing them. Knowing how to assist effectively can help ease the situation and provide much-needed comfort.

Here are seven ways you can help someone going through a panic attack:

1. Stay Calm and Reassure Them

Maintain a calm demeanour to help create a sense of security for the person having a panic attack. Speak to them in a soothing tone and reassure them that they are safe. Remind them that panic attacks are temporary and will pass. Your composed presence can help them feel more grounded and less alone during this challenging experience.

2. Encourage Deep Breathing

Encourage the individual to take slow, deep breaths. Breathing techniques such as diaphragmatic breathing, where they inhale deeply through their nose and exhale slowly through their mouth, can help regulate their breathing and reduce the intensity of the panic attack. You can even practice the breathing exercises together to provide additional support.

3. Offer A Distraction

Gently guide the person's focus away from their panic symptoms by offering a distraction. This could involve engaging them in conversation about a neutral topic, suggesting they focus on a specific object in the room, or guiding them through a simple task like counting backwards from 100. Distractions can help shift their attention away from the sensations of panic and towards something more calming.

4. Create a Safe Environment

Ensure that the surroundings are as comfortable and safe as possible for the person experiencing the panic attack. If you're in a crowded or noisy area, consider moving to a quieter space where they can feel more at ease. Dimming the lights or finding a private area away from onlookers can also help reduce sensory overload and alleviate feelings of distress.

5. Avoid Judgment and Criticism

It's important to refrain from judgment or criticism when helping someone through a panic attack. Avoid phrases like "calm down" or "it's all in your head," as these can invalidate their experience and worsen their anxiety. Instead, offer words of encouragement and empathy, letting them know that you understand they are struggling and that you are there to support them unconditionally.

6. Respect Their Boundaries

Respect the person's boundaries and preferences during and after the panic attack. Some individuals may prefer physical touch for comfort, such as a reassuring hand on the shoulder, while others may find it overwhelming. Always ask for permission before offering physical contact and be responsive to their cues. After the panic attack has subsided, allow them the space they need to process their experience without feeling pressured to discuss it if they're not ready.

Supporting someone through a panic attack requires patience, empathy, and understanding. By staying calm, offering reassurance, and providing practical assistance, you can help alleviate their distress and facilitate a sense of safety and comfort.

2024-04-24T13:07:52Z dg43tfdfdgfd