Panic attacks can be overwhelming and debilitating, leaving individuals feeling helpless and scared. As a friend, family member, or caregiver, knowing how to provide effective support during a panic attack can make a significant difference in helping someone navigate through this challenging experience. In this blog, we will explore practical ways to help someone having a panic attack based on expert advice from Dr. Jasdeep Sidana.
Understanding Panic Attacks
To provide effective support, it’s crucial to understand what happens during a panic attack. Panic attacks are intense episodes of fear and anxiety that can arise suddenly and without warning. Some of the common physical symptoms include:
- Rapid heartbeat
- Sweating
- Trembling
- Chest pain
This often comes with emotional and cognitive symptoms like:
- Fear of losing control
- A sense of impending doom
- Racing thoughts
In addition, panic attacks can be triggered by various factors, including stress, anxiety, trauma, and phobias.
Recognizing the Signs of a Panic Attack
Recognizing the signs of a panic attack is essential to provide timely assistance. Look for physical, emotional, and behavioral cues that may indicate someone is experiencing a panic attack. These may include:
- Rapid breathing
- Restlessness
- Crying, hyperventilating, clutching their chest, or appearing overwhelmed. Being observant and attentive to these cues can help you identify when someone is struggling and needs support.
Steps to Help Someone Having a Panic Attack
Dr. Jasdeep Sidana recommends the “4 A’s” approach to effectively help someone during a panic attack:
Acknowledge
The first step in helping someone during a panic attack is to acknowledge their experience. Validate their feelings and emotions without judgment. Let them know that what they are experiencing is real and that their emotions are valid. Avoid minimizing or dismissing their symptoms, and provide reassurance and empathy instead.
Accept
Accept the person’s condition as real and valid. Avoid telling them to “snap out of it” or “just calm down.” Instead, understand that panic attacks are a real medical condition and that the person is not to blame for experiencing them. Acceptance and validation help create a safe and supportive environment for people to express themselves.
Assist
Offer practical support to the person. This could include finding a quiet space, providing water, or helping them practice grounding techniques or deep breathing exercises. Be patient and avoid rushing the person through the experience. Instead, encourage them to go at their own pace and provide assistance as needed.
Accompany
Accompany the person through a panic attack. Stay calm and reassuring, and avoid making statements that may minimize their experience. Be present and attentive, actively listening to their concerns without interrupting or offering solutions. Simply being there and providing a comforting presence can make a significant difference in helping the person feel supported.
What NOT to Do When Helping Someone Having a Panic Attack
While knowing what to do is crucial, it’s equally important to understand what not to do when helping someone during a panic attack. Here are some common misconceptions and mistakes to avoid:
- Invalidating or Dismissing: Avoid downplaying or denying the person’s symptoms. Telling them to “just breathe” or “calm down” may not be helpful and can worsen their anxiety. Instead, validate their experience and offer reassurance.
- Forcing Physical Contact: Respect the person’s physical boundaries and avoid forcing physical contact. Some individuals prefer to be left alone, while others may appreciate a comforting touch. Always ask for their consent before offering physical comfort.
- Criticizing or Judging: Avoid criticizing or judging the person’s emotions or actions during a panic attack. Comments such as “you’re overreacting” or “this is all in your head” can be harmful and dismissive. Remember that everyone experiences panic attacks differently, and it’s important to provide non-judgmental support.
- Offering Unsolicited Advice: While it’s natural to want to help by offering advice, during a panic attack, the person may be unable to process information effectively. Avoid overwhelming them with solutions or suggestions. Instead, focus on listening and providing emotional support.
- Leaving the Person Alone: It’s important to stay with the person during a panic attack unless they specifically ask for privacy. Leaving them alone can increase their feelings of abandonment and exacerbate their panic. Be present and offer reassurance throughout the episode.
After the Panic Attack
Once the panic attack has subsided, following up with the person is important to ensure their well-being. Here are some steps to take after the panic attack:
- Offer Reassurance: Let the person know that feeling exhausted or emotionally drained is normal after a panic attack. Offer encouragement and support, and remind them they are not alone in their struggle.
- Validate Their Experience: Continue to validate the person’s experience and emotions. Let them know their feelings are valid and that it’s okay to seek help or talk about their experience if they are comfortable.
- Provide Resources: Offer information about professional resources, such as therapy or counseling, that the person may consider seeking for ongoing support. Share the contact information of trusted mental health professionals or helpline numbers they can contact if needed.
- Respect Their Privacy: It’s important to respect the person’s privacy and confidentiality. Avoid discussing their panic attack with others without their explicit consent. Respect their boundaries and let them share their experience at their own pace.
Conclusion
Being able to effectively help someone during a panic attack can make a significant difference in their experience and recovery. By acknowledging, accepting, assisting, and accompanying the person through the episode, you can provide vital support during their time of need. Avoid invalidating or dismissing their experience, offer reassurance, and respect their boundaries. With your understanding and empathy, you can be a crucial source of comfort and support for someone going through a panic attack.
If you have concerns about yourself or someone else experiencing panic attacks or anxiety, don’t hesitate to seek professional help from a qualified mental health professional, such as Dr. Jasdeep Sidana, who can provide personalized guidance and support on managing panic attacks and anxiety disorders.
