Helping Someone Through a Panic Attack Virtually or In Person

A panic attack refers to a sudden onset of intense anxiety and fear, often accompanied by physical symptoms like a racing heart and shortness of breath. When you witness someone having a panic attack, it can be difficult to know how to help or what to say.

This article will go over effective ways to assist someone who's experiencing a panic attack.

Anxiety Disorder vs. Panic Attack

Panic attacks come on suddenly, often without a specific trigger. They tend to be intense and last up to 30 minutes in total, while anxiety typically builds up over time. Anxiety disorders are less extreme and less likely to be accompanied by physical symptoms, such as shaking and a rapid heart rate. However, anxiety tends to be a longer-term disorder vs. panic attacks.

Helping Someone Through a Panic Attack by Phone

When contacted by phone or text by someone acting as though they are having a panic attack, stay calm, be supportive, and express empathy. In a kind, nonjudgmental way, try telling the person that you think they’re having a panic attack.

Then, you can try one or more of the following approaches:

• Listen to their needs: Try asking, “What do you need from me right now?” or “What would help you?” The most important thing you can do when someone has a panic attack is to listen to their requests and honor them if possible: whether they ask for space, a listening ear, or just a safe place to vent.

• Validate their feelings: Let the person know you’re there for them by offering supportive, validating statements, such as, “That sounds so hard. I’m sorry you’re feeling this way right now. I’m here for you.” You can also do this via text.

• Help them focus on something else: When a panic attack starts, some people may want to distract themselves by talking about something else. If the other person says this would help them, try changing the subject to a pleasant topic you know they enjoy.

• Speak plainly and clearly: It’s sometimes difficult to process complex information during a panic attack. Use short sentences, and speak as clearly as you can.

• Help them breathe more deeply: Many people breathe shallowly and/or rapidly during a panic attack. This can exacerbate symptoms of anxiety. Encourage the person to slow down and take a few deep breaths in and out while you’re on the phone with them.
  

How to Comfort Someone Having a Panic Attack in Front of You

Witnessing someone having a panic attack in person you can be distressing or even scary. Here are a few ways to help someone stop a panic attack or manage their symptoms in person:

• Stay calm: While it may be tempting to start panicking yourself or match the other person’s energy, staying as calm as possible is important. Speak slowly, breathe deeply, and avoid getting impatient or distressed.

• Suggest a change of location: Taking someone out of the environment where they started panicking may help to ease their distress, particularly if you’re in a public place. Try moving them to a more quiet location.

• Encourage them to sit down: Some people don’t know what to do with their bodies during a panic attack, which can worsen symptoms. Suggest that the other person get comfortable by sitting or even lying down.

• Give them something to focus on: Help the person shift their focus to something other than their panic. For example, you can ask the person to focus on an object in the room or sensory information in their environment, such as smell or sound. You can also ask them to watch you while you do something simple, such as raising and lowering your arm.

• Encourage movement: Taking a short walk around the block together or simply focusing on an easy, gentle movement can help to reduce anxiety.
  

Being Helpful: Ineffective Communication for Panic Attacks

Even if you have good intentions, it’s possible to say something unhelpful or even harmful when someone is experiencing severe anxiety. When someone is having a panic attack, here are a few things to avoid:

• Dismissing the other person’s feelings or shrugging them off as “no big deal”

• Telling the person they have nothing to be anxious about

• Saying “calm down” or “don’t worry”

• Offering unsolicited advice

• Saying anything that could be construed as judgmental, such as telling the person to count their blessings

• Getting upset or irritated

• Assuming what the other person needs rather than listening to their requests

Techniques to Try in the Moment

Mindfulness, relaxation, and grounding techniques can help people stay in the moment and calm down during a panic attack. These can be particularly helpful if someone feels overwhelmed by their emotions or starts dissociating (becoming disconnected from the world around them).

Here are a few helpful methods you can try at the moment if someone you care about is experiencing symptoms of panic:

• 4-7-8 breathing technique: Inhaling deeply for four seconds, holding your breath for seven seconds, and exhaling for eight seconds has been shown to reduce heart rate, stress, and muscle tension.

• Tense and release: Guide the person through 10 seconds of clenching their fists while breathing in, following by five seconds of relaxing their fists.

• 5-4-3-2-1 technique: This is a classic grounding technique in which you name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

• Counting: Prompt them to complete simple but repetitive mental tasks, such as counting backwards from 100.

• Mantras: Ask the person to repeat positive affirmations or soothing phrases, such as “I am OK” or “I am safe.”

Signs Someone Is Having a Panic Attack

If someone is having a panic attack, they may express feelings of dread, anxiety, worry, or doom. They may say they feel out of control or afraid of something without knowing the source of that fear. They might also find it hard to speak at all.

Physical signs of a panic attack may include:

• Heart palpitations

• Chest pain

• Stomach pain

• Muscle tension

• Nausea

• Shortness of breath

• Light-headedness

• Sweating

• Chills

• Choking sensations

• Shaking

• Trembling

• Dry mouth

• Tingling sensations

Professional Help to Recommend to People With Panic Attacks

Sometimes, a person needs professional help to deal with panic attacks and prevent future ones. You might suggest that they reach out to a healthcare provider about psychotherapy, such as cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT), or medication.

If someone is experiencing more worrying symptoms, such as expressing thoughts of self-harm or suicide, they may need emergency medical help. Encourage them to call 911 or 988 (the 988 Suicide & Crisis Lifeline), or make the call yourself. You can also take the person to the hospital.

Finally, there are some overlaps between the symptoms of a panic attack and the signs of a heart attack. Sometimes, people who are having a panic attack may even think they’re experiencing a stroke or heart attack.

Call 911 or go to the emergency room right away if someone is experiencing heart attack symptoms, such as:

• Severe indigestion

• Chest pain, especially if persistent

• A feeling of tightness or pressure around the chest

• Pain that radiates from the chest to the shoulder, neck, jaw, arms, or back

• Dizziness or fainting

• Nausea and vomiting

• Profuse sweating

• Cough

Summary

It’s often hard to know what to do or how to express empathy when someone is having a panic attack. You can often help by staying calm, listening to the person’s needs, validating their feelings, suggesting a change of location, offering a nonjudgmental listening ear, and/or guiding them through deep breathing exercises or grounding techniques.

Sometimes, the symptoms of a panic attack may be similar to those of a heart attack. If someone is experiencing symptoms such as chest pain that lasts longer than 20 minutes, get emergency medical help right away.

Read the original article on Verywell Health.