Introduction

Panic attacks are a terrifying experience for those who suffer from them, and those who witness them. It is important for everyone to know how to help someone having a panic attack. In the U.S alone, approximately 6 million adults live with panic disorder, a type of anxiety disorder characterized by recurrent and unexpected panic attacks. In this article, we will explore what a panic attack is, its symptoms, and how to offer support and help to someone experiencing it.

What is a Panic Attack?

A panic attack is a sudden onset of intense fear or discomfort that can happen spontaneously or unexpectedly. It typically lasts between 5-20 minutes and involves a range of symptoms such as shaking, sweating, chest pain, heart palpitations, shortness of breath, and dizziness. It can be a one-time experience or a recurring condition. Panic attacks can significantly impact a person’s physical and mental health, affect their social life and daily activities, lead to high-stress levels, and even affect their work performance.

It is essential to understand that panic attacks are not dangerous, even though they may feel like it. People who experience them are not in danger of dying or losing control. The attacks are frightening and may feel overwhelming, but they usually subside on their own.

Step-by-Step Guide on Helping Someone with a Panic Attack

When helping someone who is having a panic attack, the following steps can be helpful:

1. Stay calm: it’s important to remain calm and collected while helping a friend or family member who is having a panic attack. Being calm and reassuring helps the person believe that the situation is under control.
2. Validate their feelings: Acknowledge their feelings and let them know that what they are experiencing is real and scary. Let them know you’re there to support them.
3. Ask them to breathe with you: breathing exercises can help calm the person down. Take deep breaths, inhaling slowly through your nose and exhaling slowly through your mouth.
4. Offer support: You can support the person by holding their hand or rubbing their back gently. This helps reassure them that they’re not alone. You can also offer to go with them to speak to a health professional if necessary.
5. Try guided imagery: Instruct the person to imagine a peaceful and calming environment, such as a beach or park. This technique will help them to focus on something pleasant and positive, making them feel more relaxed.

The Do’s and Don’ts of Helping Someone with a Panic Attack

Here are some of the do’s and don’ts of helping someone having a panic attack:

Do:

1. Offer empathy and support
2. Remain calm and patient
3. Encourage them to breathe and practice relaxation techniques
4. Validate their feelings and provide reassurance

Don’t:

1. Minimize their experience or tell them to “calm down.”
2. Be judgmental or critical of them
3. Suggest quick fixes like “just get over it.”
4. Leave them alone during an attack

It is essential to understand that everyone’s experience with panic attacks is different, so what may work for one person may not necessarily work for the next. Always be sensitive and receptive to the individual’s unique situation and needs.

Understanding Trigger Factors

Knowing the trigger factors is vital to providing support and preventing panic attacks. Here are some of the most common ones:

• Caffeine consumption and other stimulants
• Lack of sleep or poor sleep quality
• Stressful or traumatic events such as a car accident, natural disaster or assault
• Fear of certain situations or objects
• Physical conditions such as a heart palpitation or chest tightness

Once you identify the trigger factors, encourage the person to avoid or manage them as much as possible. Encourage them to prioritize self-care to minimize stress and anxiety levels, such as getting enough sleep and regular exercise.

Insights from Mental Health Professionals

Professional help can be beneficial for someone who has a history of panic attacks. Speaking with a mental health professional is an effective way to manage and prevent panic attacks. Here is what some professionals recommend:

“The most important advice is to accept your loved one’s experience nonjudgmentally. Saying things like “get over it” can make things worse and push them away from seeking help. Encourage them to share their feelings and to seek professional help when necessary” -Dr. Lucy, licensed psychiatrist.

“In my experience, people who have panic attacks benefit from learning self-regulation skills to manage their anxiety levels. This can include meditation, mindfulness and breathing techniques.” – Dr. Dan, licensed clinical therapist.

Self-Help Techniques

Here are some techniques that someone with a panic attack can do on their own:

• Breathe deeply and slowly
• Use positive affirmations
• Exercise
• Meditate or practice yoga
• Use mindfulness techniques such as focusing on the present moment and not worrying about the future or past

As a friend or family member, you can encourage these techniques, provide a calm environment, and offer support when necessary.

Conclusion

Watching someone you care about going through a panic attack can be distressing and overwhelming. Helping someone with a panic attack takes patience and understanding. This guide should have provided you with the necessary information you need to recognize and address a panic attack, including offering support to your loved one and guiding them towards the resources they may need. We encourage everyone to prioritize mental health and seek help if they need it.