Panic attacks can be a frightening and overwhelming experience for those who suffer from them. Offering support to someone during a panic attack can make a significant difference in helping them cope with the situation. However, it's essential to be aware of the do's and don'ts when assisting someone during a panic attack to ensure that your help is effective and comforting.
The Do's To Follow
Stay Calm And Make Them Realise About Their Happy Place
Maintain your own composure. Your calm presence can help the person feel more secure.
“It may be tough to focus on a happy experience while experiencing a panic attack, but it is an excellent technique to prevent a panic attack from impacting someone,” said Dr Tanu Chowdhury, Clinical Psychologist from Healthcare Clinic, Lucknow.
Offer Reassurance
Use a soothing and gentle tone to reassure the individual that you are there to help and that they are not alone.
Encourage Deep Breathing
Gently suggest deep and slow breathing exercises. Inhaling and exhaling slowly can help regulate their heartbeat and reduce anxiety.
“According to one study, diaphragmatic breathing can help with panic attacks and alleviate their symptoms. People who do deep breathing exercises are less prone to have panic attacks and can successfully control their focus,” Dr Chowdhury said.
Use Simple and Clear Communication
Speak in a clear and concise manner. Avoid overwhelming the person with too many questions or instructions.
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Offer Water And Encourage Exercise
Providing a glass of water can help them stay hydrated and offer a simple task to focus on. According to one study, diaphragmatic breathing can help with panic attacks and alleviate their symptoms. People who do deep breathing exercises are less prone to have panic attacks and can successfully control their focus.
Be Patient
Panic attacks can vary in duration. Be patient and understanding as the person works through their anxiety.
The Don'ts To Keep In Mind
Do Not Minimise Their Feelings
Avoid statements like "It's not a big deal" or "Just relax." Such remarks can invalidate their emotions.
Do Not Touch Without Consent
Always ask for permission before touching the person. Physical contact may not be comforting to everyone during a panic attack.
Do Not Pressure Them to Talk
While communication is essential, don't force them to talk about their feelings if they're not ready.
Do Not Criticise or Judge
Refrain from making judgments or criticising the person for their panic attack. It's not a choice but a distressing experience.
Do Not Rush the Recovery Process
Panic attacks can take time to subside. Rushing or insisting that they "snap out of it" can be counterproductive.
Helping someone during a panic attack requires empathy, patience, and understanding. By following the do's and avoiding the don'ts, you can offer valuable support to those in need during these challenging moments. Remember that each person is unique, so adapt your approach to their preferences and needs. Your support can make a significant difference in their ability to manage and recover from panic attacks.