Panic attacks can be both frightening and traumatizing. Especially when someone among your loved ones is going through a panic attack, it becomes your responsibility to be present for them, while taking care of them in the best way possible. However, we understand that this is not as easy as it sounds. Times of panic attacks can be confusing, and you might not understand how to help your loved ones, no matter how hard you want to be there for them. To start with, one of the best things you can do for them is to remain calm and present with them. Try listening to them and helping in the ways they ask for. Help them in focusing on their breath by taking slow, deep breaths, and keep reminding them that the feeling they have is temporary and it will pass. That being said, there are a lot more things which you can do to make sure that you can help your loved ones during a panic attack in the best way possible. In this article, we discuss in detail about the ways you can help your loved ones through their Panic attack symptoms.
How do panic attacks start?
Panic attacks are short, intense rushes of fear. These are the times when a person’s body and mind is acting as if there is a great danger ahead of them when in reality, it isn’t. The symptoms of a panic attack are similar to the changes in the body you might feel when you’re facing a threat. This involves symptoms such as intense fear, chills or sweating, difficulty in breathing, pounding in the heart, chest pain etc. However, different people can have different sets of symptoms of panic attacks. Panic attacks are not easy to identify, hence, those who have such an attack once, are worried about getting them again, especially in crunch situations. If you are living with someone who has panic attacks, it is better to ask them about their symptoms while they are normal, so that you can be a better companion when they need it. Here are some of the things which you can do to help a person through a panic attack:
Stay calm
Staying calm yourself is one of the best things you can do while a loved one is facing a panic attack. The attack won’t last long. Typically these Anxiety panic attacks last no longer than 10-15 mins. Hence, even if you are worried or getting scared yourself, try to remain calm and composed, and talk to the person in short, reassuring sentences. Keep reminding the person that the attack won’t last long, and it shall pass. Tell them that they are safe.
Focus more on action than just words
While a soothing and familiar voice can help people facing Panic attack symptoms, it is not always the case. If your voice seems to help, don’t speak phrases like “don’t worry” repeatedly. This might make the person feel that they are doing something wrong by not being alright. Ask them if they want to leave the room and go to some open space, and keep trying to engage them in small, light conversations if they feel fine about it.
Try accepting the fact that their panic might not make sense to you
More often than not, the cause of their Anxiety panic attacks might not make sense to you, or even themselves. Don’t try to make them feel that they are being unreasonable. Even they might have the idea that there’s nothing to be afraid of. They might be embarrassed to behave in the way they are behaving, so keep reminding them that it’s alright to feel this way and that they are not doing anything wrong. Recognize their problem as real and significant.
Validate their problem and help them stay grounded
People generally don’t understand the fear caused by panic attacks and might even consider it illogical. However, it is important to understand that the response to this situation is real and the person experiencing the attack can’t even stop it.
In such situations, you can help the person stay grounded. This can especially help when the response has faded to a slight extent. Hold their hand if they are okay with it, or give them a rough object to touch or feel. You can also encourage them to stretch or move a bit. Making them recite or chant any soothing statement might also help to a large extent. This statement can be anything, from “this too shall pass” to chanting the name of their GOD, or anything that helps them keep grounded.
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