Assisting someone during a panic attack requires a calm, supportive approach to help them feel safe and regain control. Here’s what you can do:
1. Stay Calm
– Your calm demeanor can help the person feel more at ease. Avoid panicking or showing frustration.
2. Acknowledge the Situation
– Let the person know you understand they are having a panic attack and that it will pass. Say something like, “You’re having a panic attack. It will pass. I’m here with you.”
3. Encourage Slow Breathing
– Help them regulate their breathing. Guide them to take slow, deep breaths:
– Inhale through the nose for 4 seconds.
– Hold the breath for 2 seconds.
– Exhale slowly through the mouth for 6 seconds.
– You can do this with them, so they can mimic your breathing.
4. Grounding Techniques
– Engage them in grounding exercises to shift focus away from the panic:
– **5-4-3-2-1 Method**: Ask them to name 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.
– **Physical Sensations**: Encourage them to touch something nearby, like a textured object or hold onto something solid, to connect them to the present.
5. Reassurance
– Reassure them that they are safe and that the feeling will pass. Remind them that what they’re experiencing is temporary and not life-threatening.
6. Avoid Judgments or Pressure
– Don’t dismiss their feelings or tell them to “calm down” or “just relax.” Avoid pressuring them to explain or rationalize their anxiety during the attack.
7. Give Them Space if Needed
– Some people may prefer to be alone or have minimal interaction during a panic attack. Respect their wishes, but remain close enough to assist if needed.
8. Aftercare
– Once the panic attack subsides, offer support by talking about what happened, but only if they feel comfortable. Encourage them to seek professional help if panic attacks are frequent or severe.
9. Know When to Get Help
– If the panic attack is severe, lasts longer than 20-30 minutes, or if the person feels like they are losing consciousness, seek medical assistance.
Your presence and calm support can make a significant difference for someone experiencing a panic attack.