Supporting someone who experiences panic attacks requires understanding, patience, and empathy. Here are some ways you can help someone close to you who has panic attacks:
Educate Yourself: Learn about panic attacks and anxiety to better understand what your loved one is going through. Knowledge can help you respond appropriately and offer appropriate support.
Be Non-Judgmental: Avoid judgment or criticism. Instead, provide reassurance and understanding. Let them know that you are there for them and that it's okay to feel anxious.
Encourage Communication: Encourage open communication about their feelings and experiences. Let them know they can talk to you without fear of judgment or rejection.
Stay Calm: If your loved one is having a panic attack, try to remain calm yourself. Your calm demeanor can have a positive influence and help them feel more secure.
Guide Their Breathing: During a panic attack, breathing can become rapid and shallow. Encourage slow, deep breathing, and try to do it together. You can count breaths or use breathing exercises.
Create a Safe Space: Help them find a quiet and safe environment where they can feel more at ease. If they prefer to be alone during an episode, give them space but stay close by in case they need you.
Distract and Redirect: If appropriate, try to distract their focus from the panic by engaging in an activity they find comforting or enjoyable.
Avoid Triggers: If you know certain situations or triggers that tend to induce panic attacks, try to avoid them or create a plan to manage those situations better.
Offer Physical Comfort: Physical touch, like holding their hand or offering a hug, can provide reassurance and comfort during a panic attack.
Encourage Professional Help: If the panic attacks are frequent and severe, encourage them to seek professional help from a mental health therapist or counselor. Offer to assist them in finding a suitable mental health professional if needed.
Be Patient: Recovery from panic attacks may take time, so be patient and understanding. Avoid putting pressure on them to "get over it" or "move on."
Be Supportive in Seeking Treatment: If your loved one decides to seek treatment, support their decision and be involved in their treatment journey if they're comfortable with it.
Remember, while you can provide support, you are not a replacement for professional help. Encourage your loved one to seek professional guidance to develop coping strategies and address the root causes of their panic attacks. Supporting them in seeking professional treatment can significantly improve their chances of managing panic attacks effectively.