Supporting someone with a panic disorder during a panic attack requires patience, empathy, and understanding. Here are some steps you can take to help them effectively:
Stay calm: Your own composure is essential. Try to remain calm and composed, as your demeanor can influence the person experiencing the panic attack.
Create a safe environment: Find a quiet and safe space where they can feel comfortable. Reducing external stimuli can help prevent the panic attack from escalating.
Encourage deep breathing: Help them focus on their breathing. Encourage slow, deep breaths, and try to match your breathing to theirs to help them regulate.
Use grounding techniques: Help them stay connected to the present moment by using grounding techniques. For example, ask them to describe what they see, hear, feel, and smell around them.
Avoid judgment or criticism: Do not criticize or belittle their experience. Show understanding and support without judging their feelings or reactions.
Listen actively: Let them talk if they want to, and actively listen to what they say. Don't interrupt or dismiss their feelings.
Offer reassurance: Assure them that panic attacks are temporary and will pass. Let them know that you are there for them and that they are not alone.
Avoid minimizing their experience: Phrases like "It's not a big deal" or "Just calm down" may not be helpful. Acknowledge their feelings without downplaying them.
Be patient: Panic attacks can be overwhelming, and it may take time for the person to regain their composure. Be patient and give them the space they need.
Offer help if needed: Ask if there is anything specific they need or if there is someone they would like you to contact on their behalf.
Know when to seek professional help: If the person's panic attacks are frequent, severe, or significantly impacting their daily life, encourage them to seek professional support from a mental health provider.
Learn about panic disorder: Educate yourself about panic disorder to better understand their experience and how you can be of support.
Remember that everyone's experience with panic attacks is unique, so it's essential to be attentive to the individual's needs and preferences. Encourage them to seek professional help if they haven't already, as a mental health professional can provide tailored strategies to manage panic attacks and improve overall well-being. Your support and understanding can be a crucial part of their coping process.