Navigating Panic Attacks: A Comprehensive Guide to Providing Support and Understanding

Helping Someone Through a Panic Attack

A panic attack is a brief but intense rush of fear that can be distressing for the person experiencing it. It is important to understand the symptoms and how to provide support in such situations.

Symptoms of a Panic Attack:

When someone is having a panic attack, they may experience the following symptoms:

• Intense fear
• Sense of doom
• Sweating or chills
• Shaking
• Pounding heart
• Difficulty breathing
• Head and chest pain

It’s important to note that panic attacks differ from typical fear responses because there is no actual threat involved. The body perceives danger, even when there is none present.

Understanding Panic Attack Triggers:

Identifying panic attack triggers can be challenging as they vary from person to person. This lack of predictability can cause individuals who have experienced panic attacks to worry about having more, especially in public settings.

Panic attacks usually last for a short duration, with the most intense feelings lasting between 5 and 10 minutes. However, during an attack, individuals may lose track of time and feel terrified or fear imminent danger.

How to Help Someone During a Panic Attack:

If you know someone who experiences panic attacks, there are several ways you can provide support and help them through the episode. Here are some key steps to consider:

1. Remain Calm: Keeping your composure is crucial in helping someone during a panic attack. Remember, the attack is temporary, and staying calm can have a reassuring effect on the person experiencing it.

2. Choose Your Words Wisely: Use a calm and soothing tone when speaking to the person. Assure them that you will not leave, emphasize that the attack will pass, and remind them that they are safe. Reassurance can provide comfort and help alleviate their distress.

3. Ask for Guidance: Individuals who experience panic attacks often have their own coping strategies. It is beneficial to ask in advance how you can offer assistance during an attack. During the episode, calmly ask what you can do to support them, but be prepared for a brief or curt response. Remember that the fight-or-flight stress response can affect their ability to think and communicate clearly.

4. Respect Personal Space: While offering help, be mindful of the person’s personal boundaries. Some individuals may prefer to be left alone during a panic attack, while others may appreciate physical touch or reassurance. Respect their preferences and adjust your support accordingly.

5. Avoid Judgment: Panic attacks can be distressing, and the person may exhibit unusual behaviors or express intense emotions. It is important to remain nonjudgmental and understanding. Do not take their response personally if they seem agitated or irritable.

By following these steps, you can provide valuable support to someone experiencing a panic attack. Remember, each individual’s experience is unique, so adapt your approach based on their specific needs and preferences.

Learn the Warning Signs

To effectively assist someone during a panic attack, it is essential to recognize the early signs that indicate an impending episode. By familiarizing yourself with these warning signs, you can take prompt action to support them. Here are some common indicators of an oncoming panic attack:

• Feeling of terror or dread
• Hyperventilation or shortness of breath
• Feelings of choking
• Pounding heart
• Dizziness and shaking

It’s important to note that not everyone experiences panic attacks in the same way. Therefore, it is recommended to ask the person about the specific signs they tend to experience. By being aware of these signs, you can intervene earlier and help them find a more comfortable or private environment.

Focus on Action Over Words

During a panic attack, focusing on actions rather than repetitive words can be more beneficial. While offering support, keep the following points in mind:

• Use a Soothing Voice: Speaking in a calm, familiar voice can provide comfort and reassurance to some individuals. However, avoid repeatedly telling them not to worry or asking if they’re alright. Instead, maintain a compassionate and understanding tone.

• Avoid Adding Stress: Constantly asking if they’re alright or implying that they should be can add to their stress levels. Recognize that their distress is a valid response to their condition, and emphasize your presence to support them without placing undue pressure.

By shifting the focus to actions and maintaining a calm demeanor, you can create an environment that promotes comfort and security for the person experiencing a panic attack. Remember, your presence and understanding are crucial during these challenging moments.

Understand Their Panic May Not Make Sense to You or Them

Panic attacks can be confusing and frightening, as they often occur without a clear cause or predictable pattern. It’s important to recognize that panic attacks may not make sense to the person experiencing them or to others trying to understand. Here are key points to consider:

• Panic attacks can happen in various situations, including both stressful and calm moments, and even during sleep.
• Telling someone that there’s nothing to be afraid of may not be helpful, as they are likely aware that there’s no actual threat. The mismatch between the fear response and the absence of a threat can be perplexing and contribute to feelings of embarrassment or shame.
• Your role as a trusted companion is to offer compassion and support, regardless of whether you fully understand why they get panic attacks. Your empathy and recognition of their distress are crucial.

Validate Their Distress

Sharing experiences related to mental health issues, including panic attacks, can be challenging for many individuals. They may fear being misunderstood, judged, or belittled. To create a supportive environment, keep the following in mind:

• Understand that the fear caused by panic attacks is real, even if it may seem illogical to others.
• Acknowledge their distress and validate their feelings by expressing empathy and offering support.
• Avoid dismissing or downplaying their experiences. Instead, assure them that you are there for them and willing to help.

Help Them Stay Grounded

Grounding techniques can be beneficial for managing anxiety, including panic attacks. These techniques can help individuals focus on the present moment and reduce the fear associated with the attack. Consider the following grounding tips:

• Physical touch, such as holding their hand (if they’re comfortable with it), can provide a sense of reassurance.
• Offering a textured object for them to touch can help redirect their attention.
• Encourage gentle stretching or movement to help them connect with their body.
• Suggest repeating a soothing or helpful phrase to help shift their focus.
• Speak slowly and calmly, discussing familiar places or activities to create a sense of stability.

Respect Their Needs

After a panic attack, individuals may feel drained and exhausted. It’s crucial to respect their needs and provide space for recovery. Here’s what to keep in mind:

• Inquire about their needs and honor their requests, even if it means adjusting or canceling plans.
• Understand that their energy levels may be depleted, and they may need time for quiet relaxation.
• Pushing them to engage in activities when they prefer space can prolong the stress response and hinder their healing process.

What to Avoid

To ensure you support someone experiencing panic attacks effectively, avoid the following pitfalls:

• Avoid comparing panic attacks to normal stress or fear experiences. Panic attacks are distinct and may not be fully understood unless you have personally experienced them.
• Respond to their sharing with compassion and avoid dismissive or invalidating comments.
• Be mindful of your words and actions during an attack and at any other time, as unintentional harm can occur.

By being understanding, respecting their experiences, and avoiding comparisons or dismissive responses, you can provide valuable support to someone going through panic attacks.

Don’t Shame or Minimize

When supporting someone experiencing panic attacks, it’s essential to avoid shaming or minimizing their experience. Here are key points to consider:

• Understand that individuals may worry about having panic attacks in front of others or believe their attacks might inconvenience their loved ones.
• While you may recognize the illogical nature of their response, denying the reality of their distress can increase their feelings of isolation.
• Avoid making comments that dismiss or invalidate their experience, such as telling them to relax or questioning the significance of their distress.

Don’t Give Unsolicited Advice

Offering unsolicited advice on how to manage panic attack symptoms may not be helpful. It’s important to respect their individual journey and experiences. Consider the following points:

• Coping techniques like deep breathing and relaxation exercises can be beneficial but may work best when practiced regularly.
• During moments of panic, suggesting deep breathing can backfire, as it may lead to hyperventilation or overwhelm their already anxious mind.
• Avoid telling them how to manage their symptoms unless they specifically ask for suggestions.
• Instead, wait for them to seek advice or share your personal experience and suggest trying a technique that has worked for you, with their consent.

When to Seek Help

Determining when to seek additional help for someone experiencing a panic attack can be challenging. Here are some guidelines:

• Calling emergency services (local emergency number) might escalate the situation and increase stress for the person having a panic attack.
• Staying with them and providing support during the attack can make a significant difference.
• However, if the person experiences the following symptoms, it may be necessary to seek emergency help:
  • Chest pain that feels like squeezing and radiates to their arms or shoulders
  • Symptoms persist for more than 20 minutes and worsen
  • Shortness of breath does not improve
  • Pressure in the chest lasts for more than a minute or two

Remember, each situation is unique, and if there is any doubt about the person’s safety, it’s better to err on the side of caution and seek medical assistance.