How to Help Someone Having a Panic Attack

Knowing how to react properly when someone is having a panic attack can be a lifesaver, yet most of us are not aware of what would actually help in that moment. A panic attack is a sudden episode of severe fear that triggers intense physical reactions in a situation that is not dangerous or harmful in any way. Nevertheless, panic attacks can be very frightening. A person experiencing this could think they are losing control, having a heart attack, or even dying.

Imagine your friend or a coworker experiencing a panic attack. What would you do? Being calm and supportive can help tremendously when you’re close to a person having this experience. After reading our detailed guide, you will know exactly what to do when someone is having a panic attack.

Recognizing the Signs of a Panic Attack

First off, you don’t need to experience what it’s like to have a panic attack to be able to help someone go through such an experience. Although they are not rare, it’s possible that you can live your entire life without having one, while someone close to you has experienced it on several occasions already.

Certain signs can indicate to you that your friend, partner, coworker, or anyone else is having a panic attack at the moment:

Rapid heartbeat or palpitations
Shortness of breath or difficulty breathing
Chest pain or tightness
Sweating
Trembling or shaking
Feeling hot or having chills
Dizziness, lightheadedness, or faintness
Nausea or stomach discomfort
Tingling or numbness in hands, feet, or face
Feeling of choking or throat tightness
Overwhelming sense of fear, dread, or impending doom
Feeling detached from reality or from oneself
Sudden urge to escape the situation
Inability to answer questions in a clear and focused way

When discussing the signs of a panic attack, it’s important to remember that they don’t last long. Typically, a panic attack will appear suddenly, without any obvious warning. In the first ten minutes, the person will probably experience the peak of the panic attack, and its signs should start diminishing until they disappear entirely. The duration of panic attacks can be anywhere from a few minutes to 20 or 30 minutes.

Helping a Person Having a Panic Attack

Being close to a person experiencing a panic attack might seem frightening, yet you will need to do your best to stay calm and provide support. How you handle this situation can have a tremendous impact on the person having the panic attack.

1.Provide Stability Instead of Fear

There’s no doubt that you’ll be affected by such an experience; however, it’s crucial to provide stability and reassurance instead of making things worse. When you approach the person having a panic attack, make sure you speak slowly and gently. Raising your voice can only trigger them and push them further into this state of panic. Also, validate their feelings and show them you’re compassionate. This will take off the pressure and allow them to feel safe with you.

2.Guide Them to Focus on Breathing

The best way to combat signs of a panic attack is through breathing. Guiding the person to do simple breathing exercises with you can calm their nervous system and help them feel more present. Suggest that they inhale and exhale slowly, while you count the seconds. Breathe with them and repeat this exercise several times until you notice they are starting to feel calmer. Slowing the exhale is especially important as calm breathing helps regulate the nervous system, which is crucial for someone experiencing a panic attack.

3.Use Grounding Techniques

Once you’ve done the breathing exercises and you notice that the peak of the panic attack is gone, you should practice grounding techniques with them. Ask them to name five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste. While doing this exercise, you can help them focus on the temperature of the floor, the material of the chair, the fabric of their clothes, etc.

4. Give Them Space if Needed

Before you start doing any of the breathing or grounding exercises, make sure you’re aware of their personal boundaries. If a person seems to struggle or is nervous because of the techniques or support you’re providing, stop on time and do something that will help calm them down. Look for signs they may need less from you, whether it’s fewer words or fewer activities. Don’t over-question them and allow them to have a moment to simply breathe and become aware of what’s happening.

5. Stay With Them Until They Recover

Some panic attacks last longer than others. Even if you’ve supported this person during a panic attack, it doesn’t necessarily imply that the next one will be the same. A person can experience different symptoms or have a longer or shorter attack period. Regardless of the duration, it’s important to stay with them even when you start noticing the symptoms are disappearing. Ask them if they need something like a glass of water or to stretch their body. Maybe they will want to talk about what just happened, or they will want you to sit with them in silence. Whatever it is, make sure you stay and show them you care.

When to Seek Medical Help

Although it’s crucial to provide adequate and valuable support to the person having a panic attack, it’s best to seek medical help if you notice their symptoms don’t subside. If you suspect it is a medical emergency, don’t wait for more than a few minutes.

Some people might confuse a heart attack for a panic attack, so it’s best to act quickly. Ask the person to list all the symptoms they are experiencing. This can help you have a better idea of the situation you’re encountering.

If you’re not alone, ask the closest person to call the ambulance, while you ensure that the person is staying conscious and is focused on their breathing. Your help in such moments can be crucial, and it can decrease the intensity or duration of the panic attack. That is why it’s important to understand what the person is going through and which techniques to apply.

If you are suffering with anxiety, get the anxiety video for a step by step guide to help at home!

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