Effective Strategies for Supporting a Loved One During a Panic Attack

Introduction

Panic attacks can be distressing and overwhelming experiences not just for the individual who suffers them, but also for their loved ones. Knowing what to do during these moments can make a huge difference in providing comfort and assistance. This article outlines effective techniques and strategies to help someone experiencing a panic attack, fostering a supportive environment that can aid in their recovery.

Details

• Stay Calm and Centered

  • Maintain a calm demeanor to provide stability.
  • Practice deep breathing yourself to model a relaxed state.
    • Inhale deeply through your nose for four seconds.
    • Hold your breath for four seconds.
    • Exhale slowly through your mouth for six seconds.

• Acknowledge Their Feelings

  • Validate what your loved one is experiencing.
    • Use phrases like “I can see you’re having a tough time” or “It’s okay to feel this way”.
    • Avoid dismissive comments; empathy goes a long way.
      • Encourage them to express their feelings.
      • Let them know they are not alone—you're there for them.

• Encourage Grounding Techniques

  • Help them focus on the present moment by using their senses.
    • Ask them to identify five things they can see.
    • Engage them in finding four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
      • Repeat these steps if necessary to bring their focus back.

• Create a Safe Space

  • Move them to a quieter, less stimulating environment if possible.
    • Reduce exposure to bright lights and loud noises.
    • Ensure the area is comfortable and familiar to them.
      • Use soft tones and a supportive posture to foster safety.
      • Offer physical comfort if they allow it, like holding their hand.

• Use Reassuring Language

  • Speak softly and reassuringly throughout the episode.
    • Remind them that the panic attack will pass.
    • Provide consistent reassurances and reminders of their strength.
      • Use calming phrases such as "You are safe here" or "You will be okay."
      • Help guide them through the panic with gentle reminders of prior coping successes.

• Encourage Slow, Controlled Breathing

  • Help them focus on their breathing as a way to reduce anxiety.
    • Suggest that they breathe in for four counts, hold for four counts, and exhale for six counts.
      • You can guide them through this breathing exercise.
      • If comfortable, breathe together—showing support as they match your pace.

• Offer Distractions and Activities

  • If appropriate, suggest a distraction to shift focus away from panic.
    • Engage in light conversation or recall a positive memory.
    • Encourage tactile activities, like squeezing a stress ball or rubbing a smooth stone.
      • Consider playing calming music or nature sounds if it helps to ease anxiety.

• After the Panic Attack

  • Once the panic attack subsides, provide reassurance and support.
    • Discuss what just happened, allowing them to express thoughts and feelings.
    • Encourage them to engage in soothing activities like drinking herbal tea or taking a warm bath.
      • Suggest creating a follow-up plan for the next time they start to feel anxious.
      • Offer to accompany them to any follow-up mental health appointments if they desire.

Conclusion

Supporting a loved one during a panic attack requires patience, understanding, and specific techniques that can help alleviate their distress. By staying calm, acknowledging their feelings, encouraging grounding techniques, and offering reassurance, you can make a significant difference during their time of need. Remember, each panic attack is unique, so what works for one person may not work for another; be adaptable and receptive to their needs for the best outcomes.