A panic attack is a sudden, intense episode of overwhelming fearfulness and anxiety. In that location are several ways to help a person who is having a panic attack. These include using grounding techniques and helping them get their animate under control.

In this commodity, we discuss how to help someone during a panic attack. Nosotros cover grounding tips, early warning signs, and when to get help.

A friend goes through techniques on how to help someone who is having a panic attack. Share on Pinterest
Suggesting grounding techniques, such every bit sitting downwardly or counting to x, may help a person experiencing a panic attack.

Due to the extreme nature of the symptoms, it is important to empathize how to react when someone has a panic attack, as they may feel as though they are dying during an episode.

Sure strategies and methods tin help alleviate panic, ease the situation, and even terminate the symptoms from getting worse. The ways a person can help include:

Remaining calm

Panic attacks are unpredictable and happen for different reasons. Amidst those who experience panic attacks, some may only have a couple of attacks in their lifetime, while others take recurrent attacks. I 2016 report shows that near people who take one panic assault will likely accept more.

Equally panic attacks come without alert, they can be very scary, and it is important for anybody else to stay calm. A panicked response can brand the situation worse.

Symptoms of a panic attack typically reach peak intensity in 10 minutes. Then it is important that people human activity quickly to help convalesce the symptoms where possible.

Making chat and positive affirmations

What a person says in response to someone having a panic assault is just as important as what they do. Engaging in chat tin can distract from the farthermost symptoms and help the person regulate their breathing. Information technology is important to ask whether a person requires help rather than just assuming that they practice. Hither are some guidelines on what to say and do:

  • Ask questions: Introduce yourself and ask if the person needs help. If so, inquire them if they remember that they are having a panic attack and whether they have had one earlier. This prompt may remind them well-nigh previous attacks and how they recovered.
  • Stay or go: Let the person know that they do not have to stay where they are. Leaving a certain situation tin can take the pressure off someone having a panic attack. Notice out what makes them feel most comfortable.
  • Kind words: Staying positive and nonjudgmental is important. Help the person empathize that you are there to assist them, they are condom, and they are going to get through this. Remind them that the panic set on is just temporary.
  • Have a friendly chat: An engaging conversation can help distract a person from their symptoms. If yous are a friend, gently bring upwardly a topic that they are interested in to help them call back of something else.

Suggesting grounding techniques

When a person has lost control of themselves and their surroundings, grounding techniques tin can aid them come back to the present moment. These techniques include:

  • Sitting down: Relaxing in a comfy chair sounds simple, only it tin be extremely constructive. With the feet comfortably on the floor, a person should focus on breathing in and out slowly and how it feels sitting on the chair.
  • The 5-4-three-2-1 technique: Focusing on other things in the room and different senses can distract the person from the panic assail. They can focus on identifying 5 items to run into, iv objects to touch, three noises to hear, two different smells, and one gustatory modality.
  • Unproblematic maths: Counting from one to 10 out of order or performing simple mathematical calculations, such as times tables, provides something else on which to concentrate.
  • Focus: Enquire the person what solar day of the calendar week it is, who they are with, and where they are.

Providing ongoing help

Some people may feel embarrassed about having a panic assail, also as finding it stressful. Continuing back up and date will help ease their anxiety. Accomplish out by checking in now and again. Finding out more about the condition may besides help if the situation happens again.

When a person is experiencing a panic attack, it is important that they go their breathing nether control. Someone trying to help should not give them a paper bag to inhale and exhale from, as this could brand them laissez passer out.

Instead, it is better not to bring attention to their breathing and to go on at-home and jiff normally and then that they tin mirror this pattern. This method should hopefully become their animate back under control.

Helping someone who is having a panic attack tin be very stressful, and then information technology is important that a person is mindful of what actions could make a panic attack worse.

Actions that could make a panic attack worse include:

  • Saying "calm down": While getting a person to talk is vital, phrases such every bit "calm down," "don't worry," and "try to relax" could brand the symptoms worse.
  • Becoming irritated: Remain patient to aid a person deal with a panic attack and practise not belittle their feel. The focus should be on them, for however long information technology takes the symptoms to pass.
  • Making assumptions: Always inquire a person what help they need, rather than assuming or guessing the correct advice.

While a panic assail can happen very of a sudden, the person volition oft experience warning signs. These may include:

  • shortness of jiff
  • feelings of terror or dread
  • shaking and dizziness
  • centre palpitations
  • feeling as though they are dying

Someone having a panic attack may not feel comfortable asking for help. Notwithstanding, the symptoms could last for hours with one panic attack rolling into some other, then a person should get medical assistance if they feel that it is necessary.

Pain in the arms or shoulders is also a concern, every bit the symptoms of a heart attack and panic attack can exist similar. If a person has not had a panic assault before, has breast pain, and is vomiting, dial 911 immediately.

Larn more nearly the differences betwixt a heart attack and a panic attack here.

People who frequently have panic attacks may wish to consider joining a support group or, if possible, relying more on family members and friends to help prevent panic attacks from reoccurring.

Panic attacks tin start without alarm, and they tin can be frightening. An attack tin can happen when a person is relaxed or fifty-fifty asleep. While the symptoms vary, common ones include:

  • rapid eye rate
  • sweating, trembling, or shaking
  • shortness of breath
  • feeling sick or nauseated
  • a loss of control
  • sense of impending danger
  • chest pain and tum cramps
  • lightheadedness or faintness

People who accept panic attacks may receive a diagnosis of panic disorder. According to the Feet and Depression Association of America, statistics prove that panic disorder affects about 6 one thousand thousand adults in the United States, or 2.vii% of the population.

Panic attacks are scary for anybody involved, especially when they happen of a sudden.

As the person'south stress levels rise, it is essential for others to stay calm and empathetic. How they respond to the person experiencing the set on tin can influence its severity.

If a person is experiencing other symptoms, such every bit nausea and vomiting, they may be having a middle attack. In this case, it is essential to punch 911 immediately.