5 Ways to Help A Loved One During a Panic Attack
Did you know? Panic attacks and anxiety disorders are among the most common mental health challenges with studies showing that an estimated 13% of people will experience a panic attack at some point in their life. Despite their prevalence, it can be difficult to know how to respond to a friend or loved one who is experiencing a sudden and unpredictable onset of panic. In this post, we’ll cover some of the common signs of a panic attack, as well as 5 ways you can help a loved one reduce their anxiety and regain control when one of these attacks strikes.
Read on to learn more.
What is a Panic Attack?
A panic or anxiety attack is a sudden and overwhelming feeling of uncertainty, fear, or being unsafe in the presence of a perceived danger. This threat may or may not be present in the situation, but it’s important to remember that someone experiencing a panic attack perceives the threat to be real. Panic attacks may present in many forms with a variety of symptoms—everyone experiences the sensation of panic differently and these occurrences do not follow a predictable or logical formula.
Some of the most common symptoms your loved one might experience are:
Shortness of breath
Rapid heart rate or palpitations
Trembling or shaking
Dizziness and unsteadiness
Profuse sweating or chills
Feeling confused or disoriented
Numbness and tingling in the hands, feet, arms, or legs
Nausea or abdominal discomfort
A sensation of chest pain or tightness
5 Strategies to Help a Loved One During a Panic Attack
1. Stay Calm and Collected
Support and compassion will be your best tools for guiding someone through an experience like a panic attack. One of the most important things to remember when someone you love is experiencing an attack is that they are not in control of the situation. Their body and mind are working to convince them that something is inherently wrong or unsafe.
Remember, there is no one-size-fits-all solution to a panic attack. What works once, may not work again in the future, but when you approach the situation in a calm and collected manner, it can provide the much-needed stability your loved one needs to process the anxiety and panic.
2. Learn to Recognize Triggers
Understanding and recognizing your loved one’s unique triggers and activators can help halt the onset of a panic attack before it reaches a debilitating climax. There may be something in their immediate environment that is triggering them or making the situation worse so if it’s possible, guide them to a quiet area, free of distractions, so they can regain control. Understanding what can trigger a panic attack for your loved one can also help them to better avoid those circumstances in the future.
3. Use Grounding Techniques
One of the most effective ways to help a loved one during a panic attack is to implement the use of grounding rituals, like the 5, 4, 3, 2, 1 technique. If your loved one is able to communicate, you can try using this simple tool to help them find their footing in a confusing situation. Ask your loved one to identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can see, and 1 they can taste or smell.
Gently reminding your loved one of their name, date, and current location can also support them as they re-establish a sense of safety in their surroundings. It can also be helpful to encourage your loved one to focus on their breathing and practice slow, deep breaths to mitigate hyperventilating. Grounding practices like these can help them reduce their overall stress while refocusing their attention on things within their control.
4. Give Assurance, Not Advice
The truth of the matter is that no matter how much you care for them, you may find yourself unable to truly understand what they’re experiencing so it’s best to avoid giving personal advice to help them cope. Though well-intentioned, this may make them feel uncomfortable, invalidated, or misunderstood. Instead, focus on acknowledging how difficult this situation must be and reassure them that they are safe and can overcome what they are experiencing. It’s important not to trivialize their experience, but if it’s helpful, you can gently remind them that all feelings, like panic, are temporary and will eventually pass.
5. Seek Professional Assistance
Supporting a loved one with anxiety or a panic disorder can feel depleting. After all, you can’t pour from an empty cup so don’t forget to take care of yourself and seek out appropriate outlets for your own anxieties, emotions, and stressors. If you are considering professional guidance for your family member or yourself, The Walker Center has several treatment options that can help. From cognitive behavioral therapy to motivational interviewing, our services are designed to give those in need the support and mental peace they deserve.
Contact a member of our team for a confidential consultation today.
