When someone is having a panic attack, it's important to respond with empathy, understanding, and support. Here are some helpful things to say to a person experiencing a panic attack:
- "You're not alone. I'm here with you."
- "It's okay; you're safe. This will pass."
- "Focus on your breathing. Take slow, deep breaths with me."
- "You're doing great. Remember, it's just a panic attack, and it will eventually subside."
- "You can ride this out. I'm right here beside you."
- "Try to stay in the present moment. What can you see/hear/touch around you?"
- "I understand this is overwhelming for you. Take all the time you need."
- "Don't worry about what others might think. Your well-being is the priority."
- "I won't leave you. We'll get through this together."
- "Let's find a quiet space if you need it. Take your time."
Remember, during a panic attack, the person may not be able to communicate effectively or may not want to talk much. Non-verbal communication, such as maintaining a calm presence, offering a gentle touch (if they are comfortable with it), and providing reassurance through eye contact and facial expressions, can be equally supportive.
It's essential to be patient and understanding during a panic attack. Avoid judgmental or dismissive statements like "Just relax" or "It's all in your head," as these can be unhelpful and invalidate the person's experience. Instead, create a safe and non-judgmental space for them to process the panic attack at their own pace.
If you are unsure about how to help, it's okay to ask the person what they need or if there is anything specific you can do to support them. Everyone's experience with panic attacks is different, so being attentive and responsive to their needs can make a significant difference in their coping process. If the person's panic attacks are frequent or severe, encourage them to seek help from a mental health professional for additional support and guidance.