Panic attacks can be triggered by a certain situation or may be a symptom of a mental illness like Generalized Anxiety Disorder or another anxiety-based condition. Someone in the throes of a panic attack may not remember the right grounding techniques to help themselves through it. If a friend or loved one has a panic attack, knowing the best responses can help guide them through it and calm them down.
Steps for Helping During a Panic Attack
Making sure the person is in a safe place is the best start to supporting someone in panic. Then, follow these steps as the situation warrants, paying close attention to your friend’s needs.
1. Stay calm and composed to provide a sense of stability
Panic attacks are overwhelming; as a support system, your reaction mustn’t stimulate the person having the panic attack. Stay calm, help remind them the feelings will pass and help your friend sit down or go to a safer location, like going into a bathroom, pulling a car over or walking outside.
2. Encourage slow and deep breathing to help regulate their breath
Telling someone “Just breathe!” may not be effective during a panic attack. Your friend may be taking gulping breaths, which could cause hyperventilation.
Instead, demonstrate slow, even breathing techniques, guiding the person experiencing the attack through focused breathing. “Box breathing” is one of the most common calming techniques for panic attacks. It’s inhaling for four counts, holding the breath for four counts, exhaling for four counts, then holding the exhale for four counts, essentially making a “box” out of the inhale and exhale.
Counting the breathing in, out and holding focuses the mind and steadies hyperventilation.
3. Offer reassurance and remind them that panic attacks are temporary
Remind your friend that the panic attack will subside and that you’re there beside them until it does. Some people may start feeling self-conscious or conspicuous during a panic attack, which can escalate their panicked feelings. Though everyone faces their stress in different ways, it’s unlikely that confronting it head-on in the moment will help. It’s difficult to rationalize with someone when they are in an un-rational state. If they do want to talk to you about how everything is ‘not okay’, remind them that they have felt panicked before, they’ve felt these feelings before and every other time it turned out okay. The important part is for you to remain calm and help them realize ‘this will pass’.
Verbal reassurance that they’ll be OK and that you’re beside them can help them feel less alone. Sometimes just continuing talking to them about an unrelated story, even something simple as what you have done so far in the day will help them get their mind out of the negative place that it’s in.
4. Create a safe and quiet environment to minimize stimulation
Visual or auditory stimulation can trigger greater feelings of panic or cause the person to lose focus on breathing techniques. When you’re offering panic attack assistance, make sure it’s true help for your friend.
Removing them from the situation that triggered the panic attack is key; remaining in the triggering situation causes the attack to escalate. Find somewhere quiet and safe nearby to sit with your friend.
Keep the person calm and quiet and protected from overstimulation. This could also include others in the vicinity whose curiosity may stimulate the person experiencing panic.
5. Avoid judgment or criticism and instead provide nonjudgmental support
Coping with panic attacks is taxing for the person who experiences them. The aftermath of a panic attack may leave them with an “adrenaline hangover” or physically feeling beaten or deflated. Making someone feel safe and supported after the attack is just as important as knowing how to protect and support them during the panic attack.
If their panic attacks are a symptom of an anxiety disorder, the person may experience them regularly. They’re probably aware that others around them notice when they have panic attacks and may feel self-conscious or ashamed. These feelings inhibit the success of treatment and therapy for panic attacks.
As the person’s support system, remind them that the panic attack is a normal response to the trigger or part of their condition and that you’re supportive of them.
6. Offer physical comfort, such as a gentle touch or hand-holding, if appropriate
This final step of helping during a panic attack may not be appropriate in every situation. Some people may benefit from a soothing touch, like lightly rubbing circles on their back or holding their hand to squeeze during the attack.
Other people may become overstimulated by physical touch during a panic attack. They may react by pushing you away or becoming more overstimulated.
If you’re unsure whether someone wants to be touched during a panic attack, you can ask. If you aren’t getting a response, it may be better not to touch them while they’re working through the panic attack. Once they’ve calmed down and the panic attack passes, you can ask them if they’d like hand-holding or other gentle physical contact if a panic attack happens again.
Helping Someone After a Panic Attack Is Over
If someone you’re close to seems to experience regular panic attacks, they may benefit from professional help. A panic attack may be an underlying symptom of something more serious or could be triggered by a situation the person may need help avoiding.
Encouraging your loved one to call a panic attack hotline, like those provided by Mental Health Hotline, is a good, nonjudgmental first step. They can speak with a trained professional who directs them to resources in their area or simply enjoy the comfort of a kind, confidential listening ear.