Trigger warning: this article discusses panic attacks.
Panic attacks occur regularly to so many people. Oftentimes, it is quite difficult for us to deal with them. Even more so, it may be quite difficult for people around us to deal with our attacks. Hence, as part of destigmatizing mental health, one of the things that are important to take for the sake of our loved ones is learning how to deal with someone having a panic attack.
Signs of a Panic Attack
A panic attack is a “sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.” Some people never experience them. Others may have only a few in their whole lifetime. However, others may have them quite regularly. Below are some symptoms to recognize –
- Sweating
- Trembling or shaking
- Hot flashes or chills
- Shortness of breath
- Dizziness, lightheadedness, or dizziness
- Nausea
- Cramping
- Chest pain
- Increased heart rate
- Numbness
- Sense of impending doom or danger
- Fear of loss or control
- Feeling of unreality or detachment
How You Can Help
Knowing the warning signs of a panic attack is the first and most important step to take. Make sure to familiarize yourself with the signs. If you feel like your loved one is experiencing an attack, ask them what they are experiencing so that you are able to know and help. Below are more ways to help –
- Remain calm. Make sure not to panic, even if you are afraid. Be a source of calmness for them. Either stay quiet if they asked you to, or just talk them through it very calmly.
- Ask them how you can help. They may already have coping mechanisms that they could communicate to you. If they are unable to communicate it to you, make sure to remain neutral and do not take anything personally. Just offer them support.
- Focus on action over words. Do not keep telling them not to worry and that everything will be alright. Such reassurance is great, but do not overdo it. Instead, implement some action. Remind them to keep breathing. If they are able to, start a light conversation to ground them. You can also see if they would like to go to another room or walk around.
- Validate. Make sure to validate how they feel, especially if they seem hesitant to share this experience with you.
- Grounding. Helping them stay grounded is a very important thing. You can help them move around. You can encourage them to talk a little bit and breathe. Holding their hand or engaging in a form of physical touch that they are comfortable with can help.
- Respect their needs. Make sure to always respect how they feel afterwards and honor their needs. Remind yourself that what happened was not in their control and they may be extremely exhausted afterwards.