Panic attacks are sudden and intense episodes of fearful, overwhelming anxiety. A panic attack can be treated in many ways. Grounding techniques can be used to help them control their breathing.
This article will discuss how to help someone who is experiencing panic attacks. We will discuss grounding tips, early warning signs, and when to seek help.
Helping someone in a panic attack
You can use specific strategies and methods to reduce panic and ease anxiety. So These are some of the ways that a person can help:
Panic attacks can be unpredictable and may occur for many reasons. Therefore Some people experience panic attacks only once in their lives, while others may have repeated episodes.
One 2016 reportTrusted source indicates that people who share panic attacks will most likely have many more.
Panic attacks can strike without warning and can be frightening. Everyone else must remain calm. Panicked responses can make things worse.
Panic attacks typically peak in 10 entrusted Sources. It would help if you acted quickly to relieve the symptoms whenever possible.
Positive affirmations and conversation
It is equally important to respond to panic attacks by saying the right thing and doing the right thing. Talking can help to distract from panic attacks and regulate the person’s breathing.
Instead of assuming someone needs help, it is essential to inquire whether they need it. So These guidelines will help you decide what to say and how to do it.
- Ask questions: Introduce yourself and ask for help if needed. Ask them if they feel like they are experiencing panic attacks and, if so, what happened. You might ask them to recall their past panic attacks and how they recovered.
- Leave or stay: Let them know they don’t have to keep up the same place they are. So A panic attack can be relieved by leaving a particular situation. Find out what makes you feel the most at ease.
- Kind words It is important to remain positive and non-judgmental. Let the person know that you are here to help them, that they are safe, and will get through it. Remind them that panic attacks are temporary.
- Engage in friendly conversation: A pleasant conversation can distract someone from their symptoms. To help someone else think, you can gently mention a topic to them if they are friends.
Suggesting grounding techniques
Grounding techniques are helpful for people who have lost control over their lives and the environment. These techniques include:
- Sitting down in a chair: It sounds easy, but it can be very effective. Therefore The person should be able to focus on their breathing and the sensations of sitting on the chair.
- The 5-4-3-2-1 method: Keeping the person’s attention on the other objects in the room or using different senses can distract them from panic attacks. You can help them focus on five things to see, four to touch, three sounds to hear, one smell, and one taste.
- Simple maths You can count from 1 to 10 or perform simple mathematical calculations such as times tables. This is another area to focus on.
- Focus: Ask your subject what day it is, with whom, and whereabouts.
Provide ongoing support
People may be embarrassed by having panic attacks and find it stressful. Continued support and engagement will help to ease their anxiety. Check-in often to reach out. If the situation occurs again, it may be helpful to learn more about it.
How can you help someone who is having panic attacks?
Panic attacks must be stopped as soon as possible. A person trying to help should refrain from giving them an inhale/exhale bag. This could cause them to pass out.
It is better not to pay attention to their breathing. Instead, keep calm and breathe normally. This will allow them to mimic this pattern. This should help to get their breathing under control.
What to do if someone is experiencing panic attacks
It can be stressful to help someone suffering from panic attacks.
- Calming down: Although it is vital to get someone to talk, phrases like “calm down,” “don’t worry,” and “try not to be anxious” can make symptoms worse.
- Getting irritated: Stay patient to help someone deal with panic attacks and don’t minimize their experience. For however long the symptoms last, they should be the focus.
- Make assumptions: Ask people what they need to be helped with instead of assuming or guessing.
Signs to look out for and how to get help
A panic attack can occur suddenly, but the patient will usually experience warning signs. These may include.
- Breathing difficulty
- Feelings of terror and dread
- Shaking and dizziness
- heart palpitations
- Feeling like they are dying
A panic attack can make it difficult for someone to ask for help. The symptoms can last hours, and the panic attacks could become more severe over time. If this is the case, a person should seek medical help.
A concern is a pain in the arms and shoulders since the symptoms of a panic attack and heart attack may be very similar. So Dial 911 immediately if a person is experiencing chest pains, panic attacks, or vomiting.
For people who experience panic attacks frequently, it is worth considering joining a support group, or if they can rely more on their family and friends to prevent panic attacks from returning.