Helping someone during a panic attack requires empathy, understanding, and a calm approach. Here are some steps you can take to assist someone experiencing a panic attack:
Stay calm: It's essential to remain composed and grounded to provide a sense of stability for the person in distress.
Recognize the signs: Panic attacks can manifest differently in individuals, but common signs include rapid breathing, trembling, sweating, dizziness, chest pain, and a sense of impending doom.
Create a safe environment: If possible, move the person to a quiet and comfortable space, away from any potential triggers or crowded areas.
Be reassuring: Let the person know that you are there to support them, and that what they are experiencing is a panic attack. Remind them that panic attacks are temporary and will pass.
Encourage deep breathing: Help them focus on slow, deep breaths. Inhale for a count of four, hold for four, and then exhale for four. This can help regulate their breathing and calm their nervous system.
Use grounding techniques: Encourage the person to focus on their surroundings. Ask them to identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
Avoid judgment: Refrain from making negative comments or suggesting that they "calm down." Instead, validate their feelings and acknowledge that panic attacks can be distressing.
Give them space if needed: Some people prefer physical space during a panic attack, so avoid crowding them or making physical contact unless they request it.
Don't rush the process: Let the panic attack run its course naturally. Trying to hurry them or force them to stop might exacerbate the situation.
Offer ongoing support: After the panic attack has subsided, check in on the person to see how they're doing and if they need any further assistance or support.
Remember that while you can help someone through a panic attack, it's essential to encourage them to seek professional help from a mental health expert if they experience frequent or severe panic attacks or if panic attacks significantly impact their daily life. A mental health professional can provide personalized guidance and coping strategies to manage panic attacks effectively.