How to Help Someone Having a Panic Attack

Suppose a family member or friend suffers from a panic attack. You would obviously want to be as supportive as possible since you understand how much of an impact such attacks have on their life. However, you still know little to nothing about what you can say or help them. Here are a few suggestions on how to help someone having a panic attack. Remember, the first step to aiding your loved one is listening and understanding their situation, without judgment.

Do Not Panic

A person going through a panic attack episode is typically in a flight or fight mode. This is the body’s response when an individual comes in contact with a possible threat to his or her life. Flight-or-fight is actually a helpful body survival response that aids an individual avoid and evade dangerous situations. 

However, when the mode is triggered by something that is in no real way dangerous, It still makes the individual feel they are in actual danger. In some instances, it makes them feel like they are about to die. To counteract this, it is important that you calm your breathing and retain composure.

Use Simple, Short Sentences

When the brain is in fight or flight mode, its ability to understand and grasp complex thoughts and language is thoroughly restricted. The brain is so focused on either running or fighting the threat that long arguments will have little effect. Instead, keep your words and thoughts as simple as possible.

Encourage them to Focus on Breathing

The body’s typical response to a highly stressful situation is taking in extra oxygen. This is why panic attack symptoms include hyperventilation and dizziness – side effect of too much oxygen intake. In such a situation, the best thing you can do is have the person focus on their breathing – deep breathes in and out, regular and slow. Take the person to an area with better air circulation and bring them water.

Don't Say They are Being Silly

Telling a panic attack patient that they are getting worked for nothing or they are being irrational does not help. First, they may not even be hearing you. Second, panic attacks are real and unexpected. Blaming the person for the panic attack is like blaming your car when a wheel falls off. So refrain from making any judgments – at least not loudly.

Tell Them They’re Safe

A critical thing to do when someone is suffering a panic attack is assuring them that they are safe. You can do this by moving them to a secure, quiet spot. Plus, you can use soft, simple and encouraging words to reinforce safety.

Find Out What They Need

The biggest mistake you can make is assuming that someone in the grips of a panic attack is not rational. Listen to what he or she has to say about what they want, what could help, and where they would love to be. If the panic attack is a regular occurrence, the person may have an action plan in place. Help them execute it by helping them with water and medication. 

While some people may experience a single panic attack in their lifetime, others can have several. It is critical that you let your friend or family member know that panic attacks are treatable and manageable. You can get a referral from a doctor to see a professional who knows how to help someone having a panic attack. The professional will be pivotal in the identification of panic attack triggers as well as thought patterns and behaviors. 

It can take time to get there, but working with a healthcare provider will help your friend manage his or her attacks better. The professional will continuously monitor process as well as create a treatment plan that is truly helping the sufferer.