How to help someone having a panic attack

## How to Help During a Panic Attack Watching someone have a panic attack is scary, but your calm presence can make a huge difference. Here's how to actually help. ### Immediate Response **DO - The Basics:** - Stay calm yourself (they'll mirror your energy) - Speak in short, simple sentences - Ask "How can I help you right now?" - Move them somewhere quiet if possible - Sit down with them at eye level **DON'T - Common Mistakes:** - Don't say "calm down" or "relax" - Don't minimize ("it's not that bad") - Don't crowd or touch without permission - Don't get frustrated if it takes time - Don't leave them alone unless asked ### Guiding Through Breathing **Simple Breathing Technique:** "Let's breathe together" - Model slow breathing yourself - Count out loud: "In... 2... 3... 4" - "Hold... 2... 3... 4" - "Out... 2... 3... 4... 5... 6" - Keep voice calm and rhythmic **If They Can't Breathe:** - Don't panic about their panic - "Your body knows how to breathe" - "This will pass in a few minutes" - Have them breathe into cupped hands - Count for them if they can't ### Grounding Techniques to Lead **5-4-3-2-1 Together:** "Let's notice things around us" - "Tell me 5 things you can see" - "4 things you can touch" - "3 things you can hear" - "2 things you can smell" - "1 thing you can taste" **Physical Grounding:** - Offer ice or cold water - Suggest they press feet into floor - Have them squeeze and release fists - Walk slowly together if they can - Count steps out loud ### What to Say **Helpful Phrases:** - "You're having a panic attack, you're safe" - "I'm here with you" - "This will pass in a few minutes" - "You've gotten through this before" - "Focus on my voice" - "You're doing great" - "Let's breathe together" **Avoid Saying:** - "Just calm down" - "There's nothing to worry about" - "You're overreacting" - "Think positive thoughts" - "It's all in your head" - "Stop being dramatic" ### Environmental Management **Create Safety:** - Reduce stimulation (dim lights if possible) - Remove or silence phones - Ask others to give space - Open window for fresh air - Loosen tight clothing if needed **Position Matters:** - Sitting is usually best - Against wall can feel secure - Not lying down (can worsen sensation) - Face away from crowds - Eye level or below (not standing over) ### During Different Stages **Early Stage (Escalating):** - Might prevent full attack - Distraction can work here - Quick environment change - Start breathing exercises immediately **Peak Stage (Full Panic):** - Just be present - Don't try to reason - Keep instructions simple - Focus on breathing - Validate their experience **Recovery Stage (Calming):** - Stay with them - Offer water - Don't rush them - Normalize what happened - Help them plan next steps ### Special Situations **In Public:** - Shield from onlookers - Move to private space if possible - Be their advocate ("We need space") - Call for help if needed - Stay calm despite audience **At Work:** - Guide to private area - Protect their dignity - "Taking a break for health issue" - Don't broadcast to others - Follow up privately later **First Time Panic:** - Consider medical evaluation - Don't diagnose - "Let's get you checked to be safe" - Stay with them at ER if needed ### After the Attack **Immediate After:** - Don't rush them to move - Offer water or light snack - They'll be exhausted - Validate: "That was really hard" - Ask what they need **Follow-Up:** - Check in later that day - Don't make it bigger deal than they do - Ask what helps them specifically - Learn their triggers if willing to share - Encourage professional help if recurring ### If You're Not Sure It's Panic **When to Call 911:** - First time symptoms - Chest pain lasting >20 minutes - Person has heart condition - Difficulty breathing not improving - Fainting or blue lips - They request medical help Better safe than sorry - let professionals determine. ### Long-Term Support **Being a Safe Person:** - Learn their specific triggers - Know their coping preferences - Don't treat them as fragile - Include them normally - Be patient with recovery **Encourage Treatment:** - Therapy is very effective - Medication can help - Share resources - Offer to help find therapist - Don't push if not ready ### Take Care of Yourself Too **Supporting Is Draining:** - Set boundaries - You can't fix everything - Take breaks when needed - Get your own support - Learn but don't become therapist *Your calm presence is powerful medicine during someone's panic attack. You don't need perfect words - just be there, be calm, and remind them it will pass.*