Witnessing someone having a panic attack can be distressing, but providing compassionate support can be immensely helpful in alleviating their distress and guiding them through the episode. This guide aims to equip you with the knowledge and techniques to assist someone during a panic attack, drawing upon reputable sources from psychological and medical experts.
How to Help Someone Who Is Having a Panic Attack
Recognize the Signs: Educate yourself about the common symptoms of a panic attack, which may include rapid breathing, racing heart, sweating, trembling, and a sense of impending doom. Understanding the signs will enable you to identify a panic attack and respond appropriately.
Stay Calm and Reassuring: Remain calm yourself, as your composure can have a stabilizing effect on the individual experiencing the panic attack. Speak softly and reassuringly, providing a sense of safety and support.
Encourage Deep Breathing: Help the person regulate their breathing by guiding them to take slow, deep breaths. Inhale deeply for a count of four, hold for four, and then exhale for a count of four. Encourage them to continue this pattern until their breathing steadies.
Create a Safe Environment: If possible, move to a quiet and comfortable space away from crowds or potential triggers. Dim the lights and reduce stimulation to create a calming atmosphere.
Distract with Grounding Techniques: Guide the individual through grounding exercises to help them reconnect with the present moment. This might involve naming objects around them, feeling different textures, or focusing on specific sounds.
Discourage Avoidance: Encourage the person not to leave the situation unless absolutely necessary, as avoidance can reinforce the fear response. Instead, help them stay present and work through the panic in a supportive environment.
Be Patient and Non-Judgmental: Remember that panic attacks can be overwhelming, and recovery may take time. Avoid judgment or criticism and let them know that their feelings are valid.
Offer to Seek Professional Help: Suggest the idea of seeking professional assistance, such as a therapist or counselor, to explore potential triggers and develop coping strategies for managing panic attacks in the long term.
Supporting someone through a panic attack requires empathy, understanding, and knowledge of appropriate techniques. However, it is essential to remember that you are not a substitute for professional mental health care. Encourage the individual to seek help from qualified professionals for a comprehensive evaluation and personalized treatment plan.
Remember, always prioritize the person's safety and well-being, and never hesitate to seek emergency medical assistance if the situation appears severe or life-threatening.
About Her Living Garden, Dawn Feldpausch, LCSW and Colleen Elaine, Certified Hyptnotherapist and RTT Mindset Coach
At Her Living Garden, we are committed to fostering a supportive and empathetic community for women on their journey to holistic wellness and personal growth. Our platform offers a safe space for connection, healing, and thriving through genuine engagement and understanding.
Dawn Feldpausch, LCSW-C, is a highly experienced Licensed Clinical Social Worker and Certified Trauma Professional with over 25 years of expertise in treating complex trauma, PTSD, anxiety, and depression. Dawn's dedication to helping individuals overcome emotional burdens and achieve lasting well-being is a cornerstone of Her Living Garden.
Colleen Elaine, a certified hypnotherapist and RTT Mindset Coach, brings her extensive expertise to Her Living Garden by teaching the introductory course, 'Preparing the Soil: Cultivating a Foundation for Growth.' Colleen's approach focuses on transforming mindsets and unlocking potential for personal development and emotional resilience.
Together, Dawn and Colleen are dedicated to providing transformative courses and resources that empower women to blossom into their authentic selves and lead fulfilling lives.
References
Her Living Garden. (2024, March 15). The benefits of mindfulness: 7 proven ways it enhances well-being. Her Living Garden. https://www.herlivinggarden.com/post/the-benefits-of-mindfulness-7-proven-ways-it-enhances-well-being
Her Living Garden. (2024, May 1). The science of mindfulness. Her Living Garden. https://www.herlivinggarden.com/post/the-science-of-mindfulness
American Psychological Association (APA). (2021). Panic Disorder. Retrieved from https://www.apa.org/topics/panic-disorder
National Institute of Mental Health (NIMH). (2021). Panic Disorder: When Fear Overwhelms. Retrieved from https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml
Mayo Clinic. (2021). Panic attacks and panic disorder. Retrieved from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
Disclaimer: The information in this blog and on this website is intended for general guidance only and should not be considered a substitute for professional medical advice. If you or someone else is experiencing a medical emergency or severe distress, please seek immediate medical attention. Always consult a qualified healthcare professional for personalized advice.
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