How to Help Someone Having a Panic Attack
Panic attacks shouldn’t be confused with
stress or general anxiety, as these are extreme, unbearable, and sudden
waves of anxiety and fear, often accompanied by shallow breathing, the
hallmark of panic attacks. As you may imagine, it’s no surprise that
panic attacks feel overwhelming for those who experience them, but they
can also be paralyzing to those present while someone else is
experiencing an attack.
If you’re not sure how you should react or
help a person having a panic attack, especially if a family member,
coworker, or friend tends to get them from time to time, read on. There
are several grounding techniques you can use to alleviate the intensity
of an attack and help them be more grounded and calm. We explain some of
these techniques below:
1. Stay as calm as possible
In order to be able to aid someone during a
panic attack, you must understand the dynamics of the condition.
Firstly, it’s important to note that anyone can get a panic attack for
no apparent reason, and the onset of the condition is typically sudden
and unexpected.
While many people experience recurring panic attacks, and they will
often know to recognize them for what they are and how to deal with
them, others only get only one or two panic attacks throughout their
lifetime. Those who don’t have any experience with panic attacks may
confuse the condition for something else, often a heart attack, which
may further worsen their symptoms. However, unlike a heart attack, a
panic attack is typically caused by stress and will resolve within 20-30
minutes.
This is important to know for you as an observer, as you will need to
decide whether or not to call an ambulance. Though the symptoms of a
panic attack can seem extreme and may manifest through shortness of
breath, chest pain, sweating, and shaking, they will go away on their
own. Knowing this will help you remain calm and be there for the person
during a panic attack.
If you feel that you're getting nervous or irritated yourself and can't
stay calm in the situation, it's better to withdraw, if possible, as a
negative attitude can worsen their experience even more.
2. Connect with the person having an attack
Talking to a person experiencing a panic
attack can be a lot more beneficial than one might think, as it can
distract them from their symptoms and calm their breathing. That said,
some people familiar with the condition may prefer staying silent or
even on their own, so make sure to always ask if a person needs your
help and company instead of just assuming that they do without asking.
If the person agrees to accept your help, here are some useful tips:
1. If you don't know the person, you can introduce yourself and ask them
if they had a panic attack before. If so, inquire how they have dealt
with them in the past, as this can help the sufferer remember the
calming technique they may already know.
2. Ask the person if they need to go to a calmer place, especially if
you're in a crowded and loud place, but don't press them to do so, the
main thing is to keep them comfortable.
3. Support the person by letting them know that you're there for them.
Remind them that the attack will not last long, and offer other kind
words.
4. If you know the person well, you can try distracting them by bringing
up topics interesting for the person experiencing an attack.
That said, avoid telling a person that they have to calm down and the
like because this is rarely helpful and may sound judgmental, which
could make matters far worse.
3. Suggest one of these grounding techniques
Sometimes, a panic attack can be so
overwhelming that a person will lose their connection to reality and
their surroundings. If you notice that happening, suggest one of the
following:
1. Offer a seat on a comfortable chair or couch, give them a pillow and
blanket, if possible. Going back to the previously-mentioned tips, your
goal is to make the person feel more comfortable and relaxed.
2. Try to bring the person back to reality by asking them what day of
the week it is, what they had for breakfast, or any other mundane and
basic question. You can even ask them to do some simple mathematical
calculations.
3. The 5-4-3-2-1 method. This trick is often used by psychotherapists
and it is known for helping a person having an attack focus on their
surroundings and their senses. Ask the person to look around and
identify 5 things they see, 4 items they can touch, 3 sounds they can
hear, 2 smells they can perceive, and 1 taste.
4. Help them breathe more steadily
Fast and irregular breathing is the main
cause of many unpleasant symptoms of panic attacks, such as chest pain,
dizziness, and a racing heart. That's why it's important to help the
person get their breathing under control. Some patients will be familiar
with some sort of breathing technique, such as Tactical Breathing or
the like, and if they do, just let them proceed.
If, however, they need your assistance, the best thing you can do is
breathe slowly and deeply yourself and ask the person to mirror your
breathing several times until you see that their breathing pattern is
returning to normal. Doctors point out that you should NEVER give the
patient a paper bag to breathe through during a panic attack, as this
can lead to them losing consciousness.
5. Check-in
How to Help Someone 
Having a Panic Attack women connecting with each
other
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Those suffering from panic attacks are often anxious people, and the
unpleasant experience you've shared may lead them to be ashamed or
afraid to talk to you again. Show your support by checking in with them
from time to time, calling or otherwise communicating with them to help
them feel more at ease with their condition.
When to Seek Help
Firstly, if you know nothing about the
person or their health conditions, and they're not willing to
communicate with you, don't try to force them and call the ambulance
because what seems like a panic attack could also end up being a heart
attack or another life-threatening condition.
You should also call an ambulance if the panic attack doesn't seem to
stop for a long time, a person is vomiting, and experiencing pain in the
extremities, chest pain, or say that they feel like they're dying.
After all, it's safer for you to call the ambulance and then find out
that the person was only experiencing a panic attack than miss a health
emergency.