Helping someone who is having a panic attack requires a calm and supportive approach. Here are some steps you can follow:
Stay calm: It's essential to remain calm yourself. Panic attacks can be distressing to witness, but your composure will help the person feel safer and more supported.
Create a safe environment: If possible, move the person to a quiet, less crowded place to reduce stimuli that might exacerbate the panic attack.
Encourage deep breathing: Encourage slow, deep breaths to help the person regulate their breathing. You can demonstrate deep breathing yourself and ask them to follow along.
Offer reassurance: Let the person know that they are not alone and that panic attacks, although frightening, are not life-threatening. Reassure them that the episode will pass, and they will be okay.
Validate their feelings: Avoid dismissing or downplaying their emotions. Let them know that their feelings are valid and that it's okay to experience panic sometimes.
Use grounding techniques: Help the person focus on their surroundings to stay connected to the present. For example, you can ask them to describe things they see, touch, or hear.
Avoid rushing: Let the panic attack run its course. Trying to rush someone out of a panic attack can intensify their anxiety. Instead, be patient and allow them to recover at their own pace.
Avoid judgment: Be non-judgmental and understanding. Avoid phrases like "snap out of it" or "just calm down," as these can be unhelpful and make the person feel worse.
Offer water: If the person is willing and able to drink, offer them a glass of water. Sipping water can help regulate their breathing and provide a comforting action.
Stay with them: If the person is comfortable with your presence, stay with them until the panic attack subsides. Your presence can be reassuring and supportive.
Encourage professional help: If the person frequently experiences panic attacks or if they are struggling with anxiety, encourage them to seek professional help from a mental health provider.
Remember, while you can provide support, you are not a substitute for professional help. If the person's panic attacks are persistent or severely affecting their life, it's crucial for them to seek guidance from a qualified mental health professional.