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How can I help a loved one during a panic attack?
When someone you care about is experiencing a panic attack, it can be a frightening and overwhelming experience for both of you. Here are some ways you can help support them:
- Stay calm and reassuring: Your loved one needs to feel safe and supported during a panic attack. Stay calm and speak to them in a soothing and reassuring tone.
- Encourage deep breathing: Help them focus on their breathing by taking slow, deep breaths with them. This can help to regulate their breathing and reduce the intensity of the panic attack.
- Offer physical comfort: Some people find physical touch comforting during a panic attack. Offer a hug or hold their hand if they are comfortable with it.
- Validate their feelings: Let your loved one know that it’s okay to feel scared or anxious. Validate their feelings and reassure them that you are there to support them.
- Help them find a quiet space: If possible, move to a quiet and calm environment to help reduce the stimulation that may be contributing to the panic attack.
- Encourage them to seek professional help: If your loved one experiences frequent or severe panic attacks, encourage them to seek help from a mental health professional.
What should I avoid doing when someone is having a panic attack?
During a panic attack, it’s important to avoid certain actions that could potentially make the situation worse. Here are some things to avoid:
- Don’t minimize their feelings: Avoid dismissing or belittling their feelings, as this can make them feel invalidated and unsupported.
- Avoid giving ultimatums or demands: Pressuring your loved one to “just calm down” or “get over it” can be counterproductive and increase their feelings of anxiety.
- Don’t criticize or judge them: It’s important to create a safe and non-judgmental space for your loved one during a panic attack. Avoid criticizing or judging their actions.
- Avoid overcrowded or noisy environments: Try to move to a quieter and more peaceful space to help reduce the sensory overload that may be contributing to the panic attack.
- Avoid using phrases like “just relax” or “calm down”: These statements can come across as dismissive and unhelpful. Instead, focus on validating their feelings and offering support.
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