Introduction
Panic attacks can be terrifying and overwhelming experiences for those who experience them. If you are close with someone who has panic attacks, it’s important to know how to help them when they’re in the midst of an attack. This article will explore what panic attacks are, how to recognize them, and what you can do to help someone experiencing one. We’ll also discuss coping mechanisms and how to support someone with anxiety in the long-term.
Understanding Panic Attacks
A panic attack is a sudden onset of intense fear or discomfort that often peaks within minutes and can last up to an hour. It’s not uncommon for someone to feel like they are having a heart attack or that they are going to die during a panic attack. Panic attacks are typically a symptom of an anxiety disorder, and can be triggered by a variety of things, from stress to specific phobias.
The impact of panic attacks can be significant, affecting a person’s ability to work, socialize or even leave the house. The physiological response of a panic attack can be intense and a person may feel as though they are losing control or going crazy.
Signs of a Panic Attack
Knowing the signs of a panic attack is crucial in order to provide help when someone is experiencing one. The physical symptoms of a panic attack can include:
- Rapid heartbeat or palpitations
- Sweating
- Trembling or shaking
- Shortness of breath
- Chest pain
- Nausea or stomach upset
- Dizziness or faintness
- Feeling of choking
It’s also important to note that someone experiencing a panic attack may feel intense fear or terror, or a sense of impending doom. They may feel detached or disconnected from reality.
How to Help During a Panic Attack
If you are with someone who is experiencing a panic attack, your first priority should be to remain calm and non-judgmental. Remember that what they are experiencing is very real, even if it may not seem so to you.
Some techniques that may help during a panic attack include:
- Suggesting deep breathing exercises
- Offering to hold their hand or offer physical comfort if they are comfortable with it
- Reminding them that it will pass and that they are safe
- Encouraging them to focus on something tangible, such as a nearby object or a particular sound
- Reassuring them that you are there to support them and will help them get through it.
One thing to avoid doing is dismissing or minimizing their experience. Even if a panic attack seems to be triggered by something that seems trivial or irrational, it’s important to validate their experience and offer support.
Coping Mechanisms
After a panic attack has subsided, it’s important to have coping mechanisms in place to help manage anxiety in the long-term. Some possible strategies include:
- Mindfulness practices, such as meditation or yoga
- Regular exercise
- Therapy, either individually or in a group setting
- Prescription medication or natural remedies, such as herbal supplements
It’s important to remember that what works for one person may not work for another. Developing a personalized plan for managing anxiety can be a great way to figure out what works best for you or for someone you are helping.
Supporting Someone with Anxiety
If you are supporting someone who experiences panic attacks, it’s important to be there for them on a long-term basis. Encouraging them to seek professional help, whether that be therapy or medication, can be a great way to provide support.
It’s also important to remember to be patient and empathetic. Anxiety disorders can be difficult to understand for those who don’t experience them, so it’s important to approach them with an open mind and an eagerness to listen and learn. Try to avoid offering unsolicited advice or telling them how to “fix” their anxiety – instead, offer support and encouragement.
Conclusion
If someone you know experiences panic attacks, it can be a scary and confusing experience for both of you. Remember that panic attacks are real and can have a significant impact on a person’s life. Knowing how to recognize the signs of a panic attack and how to help someone during one can be a crucial step in supporting those with anxiety disorders. Developing coping mechanisms and offering long-term support can set someone with anxiety on the path to managing their anxiety in a healthy way.
With empathy and understanding, together we can help support those who experience panic attacks and other anxiety disorders.