By Maria Keyrouz, Licensed Clinical Psychologist and Psychotherapist

What is a Panic Attack

A panic attack is a sudden episode characterized by an intense feeling of fear and anxiety, accompanied by various physical and psychological symptoms. These symptoms can include overthinking, illogical thinking patterns, difficulty breathing, tachycardia, numbness in the extremities, vertigo, nausea, shivers, a feeling of going crazy, derealization and depersonalization, and muscle tightening, among others. The specific symptoms can vary from person to person.

Panic attacks can occur unexpectedly or be triggered by specific situations. They serve as a message from your body, indicating that something is bothering you, whether you are aware of it or not, and that it needs to be addressed.

People who experience panic attacks might also develop a fear of having another panic attack, which can lead to a vicious cycle where the fear itself triggers more panic attacks. This condition can be highly debilitating and often requires intervention to break the cycle. Another prevalent comorbidity with panic attacks is agoraphobia. Agoraphobia causes an intense fear of becoming overwhelmed or unable to escape or get help. Due to fear and anxiety, people with agoraphobia often avoid new places and unfamiliar situations, severely impacting their daily lives and routines.

The Dos and Don’ts of Helping Someone Through a Panic Attack

Do: Do not panic or show any signs of distress in front of the person experiencing the panic attack. They need a calming and grounding presence. Start by guiding them to a quiet, secluded area with minimal noise and people.

Don’t: Do not try to play the role of a psychologist. Now is not the time to ask the person why they are having a panic attack or to analyze the situation and look for solutions. Your presence should be focused on providing comfort, not offering support and guidance.

Do: Begin by reassuring the person that, even if this is not their first time experiencing a panic attack, panic attacks are not dangerous despite how they feel. Remind them that panic attacks do not last forever; their body will stop panicking soon, and they will return to a normal state.

Don’t: Avoid guessing or assuming. Simply ask the person directly what they need and how you can assist them. You might offer a glass of water, provide a blanket if they feel cold, sit nearby, or hold their hand if they specifically request physical contact.

Do: Guide the person through breathing exercises by demonstrating them yourself and encouraging them to participate. You can easily find different breathing exercises for anxiety with a quick search online. The goal is to shift their focus away from anxious thoughts and onto their breath. However, if you notice that focusing on their breathing increases their anxiety instead of calming them down, it’s important not to continue with the breathing exercises.

Don’t: Avoid hovering over the person. They are already experiencing panic and feeling overwhelmed. Instead, give them space. You can sit nearby or in front of them and offer physical contact only if they request it. Respect their need for personal space during this time of distress.

Do: Grounding techniques are essential for bringing someone back to the present moment and reality using their senses. Many effective grounding techniques can be found online. One highly beneficial technique is the 5, 4, 3, 2, 1 method.

Prompt the person to identify:

– 5 things they can see,

– 4 things they can touch,

– 3 things they can hear,

– 2 things they can smell,

– 1 thing they can taste.

This exercise redirects their attention to their immediate surroundings, helping them recognize their safety and regain a sense of presence.

Don’t: Avoid judging or criticizing. During a panic attack, the person has the right to feel or react in any way they need. Offering constructive support means refraining from telling them to calm down, that they are overreacting, or to simply “suck it up.”

Do: After implementing these steps, initiate a normal conversation with the person to shift their attention to the present moment. Encourage discussion on topics unrelated to the panic attack or its triggers. Maintain the conversation until the panic attack subsides.

Supporting Recovery and Long-term Management

If you have a loved one who experiences panic attacks, stay informed through research and by communicating with them about how best to assist. Encourage them to seek professional help, as a panic attack often signals underlying issues that require attention and management.

Empowering Support: Navigating Panic Attacks with Understanding and Care

In conclusion, understanding how to support someone experiencing a panic attack involves providing a calm presence, avoiding assumptions, and guiding them through grounding techniques and reassurance. By offering non-judgmental support and encouraging professional help when needed, we can assist individuals in managing panic attacks effectively. Remember, being informed and empathetic goes a long way in helping loved ones navigate through these challenging moments with confidence and care.