Panic attacks: Do's and Don'ts when helping others
When someone has a panic attack, it can be a frightening experience for both the person and bystanders. It is essential to remain calm and observe some important do's and don'ts to help control the situation together.
Recognizing symptoms
A panic attack comes on suddenly and is accompanied by intense anxiety that peaks within minutes. Some common symptoms include palpitations, nausea, trembling, sweating, shortness of breath, chest pain, dizziness and upset stomach. People who experience a panic attack may think they will have a heart attack, go crazy or even die. It is important to recognize the symptoms and know how to act.
Do's in helping
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Stay calm: It is crucial to stay calm yourself. By staying calm, you help keep the situation from getting worse.
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Show understanding: Show understanding for the person's anxiety, even if it seems exaggerated. Ask how you can help and encourage the person to think about previous attacks and how they recovered from them.
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Create space: Make sure the person has enough space. Suggest going to a quiet place and sitting in a comfortable chair. Encourage slower and deeper breathing.
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Offer distraction: Talk in a friendly and positive tone to distract the person from the symptoms. Simple math exercises can help shift focus.
Don'ts in helping
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Don't use trivializing language: Avoid phrases like "stay calm" or "try to relax." Do not trivialize the anxiety, because it is very real to the person.
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Don't ask multiple questions: Don't ask too many questions and keep it simple with short questions. Do not confirm negative comments.
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Don't leave the person alone: Stay with the person until he or she is on top of it. If the person insists on being alone, still keep an eye on the person from a distance until the attack is over.
After the panic attack
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Talking about what happened: After the panic attack, talk about what happened and how to prevent new panic attacks. Encourage not covering up the problem.
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Support and professional help: Support the person to confront the problem and consider seeking professional help to deal with it.
By following these guidelines, you can help control a panic attack together and support the person in dealing with anxiety and stress.
