How to Help Someone Having a Panic Attack

Seeing someone have a panic attack can be scary. It's good to know how to help. This guide will give you the tools you need to help someone through it.

What Are Panic Attacks?

First, let's talk about what a panic attack is. It's not just being worried. It's a sudden rush of intense fear. It usually peaks in just a few minutes. There are physical and mental signs.

What Does a Panic Attack Feel Like?

Everyone is different. But here are some common things people feel:

• Heart races or pounds
• Sweaty palms
• Shaking
• Hard to breathe, like you're choking
• Chest hurts
• Stomach feels bad
• Dizzy or lightheaded
• Hot or cold flashes
• Numbness or tingling
• Like things aren't real
• Afraid of losing it
• Afraid of dying

Not everyone has all these things. And they can be really strong. That's why it's so scary for the person going through it.

What to Do Right Now

Someone's having a panic attack? Here's what to do immediately:

1. Stay cool. Your calm can help them. Speak softly. Don't freak out!
2. Tell them you know. Say, "I see you're having a panic attack. It's okay." Don't say, "Just calm down." That's not helpful.
3. Find a quiet spot. Less noise helps.
4. Help them breathe. Panic can make people breathe too fast. Try this: Breathe in for 4 seconds, hold for 7, breathe out for 8. Do it a few times.
5. Use grounding. What's that? It's a way to get back to the now. Try this:
   • 5-4-3-2-1: What 5 things do you see? 4 things can you touch? 3 things you hear? 2 things you smell? 1 thing you taste?
   • Feel your feet. Really feel them on the floor.
   • Hold something cold. Like an ice pack. It can break the panic.
6. Don't leave. Just being there helps.
7. Don't ask "Why?". They can't explain it right now.
8. A gentle touch? Only if they're okay with it. A hand on the shoulder can be good. But ask first!

Talk to Them Right

Talking is important. Here's how to talk:

• Soft and easy. Be gentle.
• Easy words. Don't confuse them.
• "It will pass." Tell them it's not forever. "You're safe," is good too.
• "It's okay to feel scared." Don't judge.
• Don't say "It's not a big deal." It is a big deal to them!
• "What can I do?". Maybe they know what helps.

After the Attack

It's not over when it's over. Here's how to keep helping:

• Stay a bit longer. Make sure they feel safe.
• Talk? Maybe. Some people want to talk about it. Some don't. Let them decide.
• Self-care time! A warm bath? Music? Nature?
• Help with stuff. Errands? Food?
• Maybe get help? A doctor or therapist can really help.

When to Get a Doctor Involved

You can help a lot. But sometimes, they need a professional. Encourage them to get help if:

• It happens a lot.
• It messes up their life.
• They've had mental health problems before.
• They think about hurting themselves.

A doctor can figure out what's going on. Therapy and medicine can make a big difference.

Anxiety: The Bigger Picture

Anxiety can be a part of panic attacks. Things like Generalized Anxiety Disorder can make panic attacks happen more. Helping with anxiety can help with panic attacks.

Myths About Panic Attacks

Lots of people don't get panic attacks. Let's clear some things up:

• Myth: It's a weakness. Fact: It's a real medical problem.
• Myth: They're faking. Fact: It's real distress.
• Myth: It's deadly. Fact: Scary, but not dangerous.
• Myth: Just calm down! Fact: It's not that easy. They need tools.

Resources to Check Out

Want to learn more? Here are some good places to look:

• National Alliance on Mental Illness (NAMI): Support and info.
• Anxiety & Depression Association of America (ADAA): More resources.
• The Trevor Project: For LGBTQ young people.
• Crisis Text Line: Text HOME to 741741.

Make a Plan

If someone has panic attacks a lot, make a plan before it happens. It can help them feel in control.

The plan should have:

• What makes it happen? Triggers.
• What does it feel like before? Early warning signs.
• What helps? Breathing? Grounding?
• Who to call? Emergency contacts.
• What medicine? If they take any.
• Where to go? A safe place.

Take Care of You!

Helping someone with panic attacks can be hard. Make sure you are okay. Get sleep. Eat well. Do things you like. If it's too much, get help for yourself.

You Can Help!

Knowing how to help is important. Stay calm, be kind, and use these tips. You can make a big difference. Remember to suggest they get professional help. And take care of yourself. This mental health stuff matters. By understanding a panic attack, you can be a lifeline.