How to help a friend who is having a panic attack
What can be frightening about panic attacks is that they can strike at anytime. They can come out of the blue and leave you feeling confused about what triggered them. I am going to share with you below, the signs that a panic attack may be occurring, and how to help a friend who is experiencing one.
Signs that you might be having a panic attack…
You feel a sense of impending doom and danger. This feeling could come out of nowhere (& usually does)
You have a rapid, pounding heart rate
You may experience feelings of unreality or detachment
You have shortness of breath and tightness in your throat. You may also feel like you’re choking
You feel dizzy, lightheaded, or faint
You feel a numbing or tingling sensation
Your chest feels heavy or hurts
You experience hot or cold flashes
You feel physically ill
You tremble or shake
Helping a loved one through a panic attack…
Remain calm: be as calm as possible. In a soothing voice you could say, “I won’t leave you.”/ “This attack will pass.”/ “You are safe.”/ “I am here."
Avoid shaming or minimizing: avoid saying “Just relax. You will be fine.” Or “what is wrong with you?” Instead, offer compassion and support. Often times someone experiencing anxiety just wants to feel supported and have company.
Help them get grounded: encourage them to notice what they see, hear, smell, taste, and feel. Maybe give them something to squeeze, like a stress ball or therapy dough.
Validate them: offer empathy and supportive statements. You could say, “it must be really hard to go through this” or “we will get through this together.” Validate and reassure them.
Post panic attack self care…
Reduce Stimulation: reducing the amount of stimulation around us can help us feel calmer. We do this by trying things like lowering the lighting, putting our phone on silent, turning off the tv, computer, or radio, and using a weighted blanket, etc.
Have a hot or cold drink: drinks can be really soothing. The sensation of drinking a hot or cold drink can help to ground us. Hot drinks can be very comforting and cold drink can be really refreshing.
Pause for a couple minutes: take a few deep breaths and take some time to regroup before beginning your day/evening again.
Talk to someone: it can be helpful to talk about what may have contributed to the panic attack. Having the space to talk to someone about what you experiences and the thoughts you’ve been having can provide another perspective about your anxiety.
Here are some tried & true anxiety busters!
