How to Support Someone Experiencing a Panic Attack

 

Supporting someone during a panic attack can be challenging, but your presence and calm demeanor can make a significant difference. Understanding what a паник атака entails is crucial. It’s an intense period of fear and discomfort that often comes on suddenly, accompanied by physical symptoms like rapid heartbeat, sweating, shaking, and shortness of breath.

First and foremost, approach the situation with empathy and a non-judgmental attitude. Reassure the person that they are safe and that their feelings, while distressing, are not life-threatening. It’s important to remain calm and composed, as your demeanor can greatly influence their experience. Encourage them to focus on their breathing. Simple techniques like slow, deep breaths can help mitigate some of the physiological symptoms of a panic attack. You might suggest they breathe in slowly through their nose, hold for a few seconds, and then exhale slowly through their mouth.

Creating a supportive environment is also key. If possible, help them find a quiet, comfortable space where they can sit or lie down. Reducing stimuli and providing a safe space can help them feel more grounded. Offer to stay with them or let them know they can reach out to you if they need anything. Sometimes, just knowing that someone is there can be reassuring.

Avoid making dismissive comments or telling them to "calm down" or "snap out of it." Such statements can be invalidating and might exacerbate their distress. Instead, use calming and reassuring language. Phrases like, "I’m here with you," or "You’re going to get through this," can be comforting.

It’s also helpful to remind them of grounding techniques they may use. Grounding techniques involve focusing on the present moment to help distract from the overwhelming feelings of panic. Encourage them to use methods that work for them, such as focusing on their senses or engaging in a calming activity.

After the panic attack subsides, check in with them to offer further support. They may need time to recover and may want to talk about their experience. Listen without judgment and offer reassurance that you are there for them.

In the long term, encouraging them to seek professional help if they haven’t already can be beneficial. Mental health professionals can provide strategies and tools to manage panic attacks more effectively.

Your support during a panic attack can be incredibly impactful. By remaining calm, providing reassurance, and offering practical assistance, you can help them navigate through a difficult experience and contribute to their overall well-being.