What to Do When Someone You Know Has a Panic Attack

Panic attacks are sudden and intense episodes of fear that can overwhelm a person without any apparent danger or cause. These episodes can be frightening, not only for the person experiencing them but also for those who witness them. Knowing how to help someone with a panic attack is essential, especially when you want to provide the right support during such a distressing moment.

Understanding Panic Attacks

A panic attack typically involves a surge of overwhelming fear, accompanied by physical symptoms like a pounding heart, shortness of breath, dizziness, and chest pain. These symptoms can mimic a heart attack, leading to further anxiety for the person experiencing the panic attack. Understanding what to do when someone is having a panic attack can help you manage the situation more effectively and provide the necessary reassurance.

Remain Calm and Steady

The first step in how to help someone with a panic attack is to remain calm yourself. Panic attacks can be intense and may last for several minutes, but your composure can significantly influence the situation. If you stay calm, it’s easier for the person experiencing the attack to regain control of their emotions. Speak in a calm and reassuring tone, letting them know that you are there for them and that they are safe.

Ask How You Can Help

Everyone has different coping mechanisms when it comes to dealing with panic attacks. Some might find comfort in talking, while others may prefer silence or solitude. Gently ask the person what they need. They might find it challenging to communicate during the attack, so be patient and respectful of their responses. If they ask you to step back or leave them alone, it’s crucial to respect their wishes while staying nearby in case they need further help.

Recognize the Early Signs

Recognizing the early signs of a panic attack can make a significant difference in providing timely support. These signs often include hyperventilation, a racing heart, sweating, trembling, or feelings of dread. If you notice these symptoms, calmly guide the person to a quiet and comfortable space where they can sit or lie down. Encourage them to focus on their breathing, which can help ease the intensity of the symptoms.

Focus on Breathing Techniques

One of the most effective ways to help someone during a panic attack is to guide them through breathing exercises. Panic attacks can lead to hyperventilation, which only exacerbates the symptoms. Encourage the person to take slow, deep breaths. You can do this by breathing with them, counting slowly as they inhale and exhale. This simple technique can help reduce the severity of the panic attack and bring a sense of control back to the person.

Grounding Techniques

Grounding techniques are helpful in bringing the person back to the present moment, away from the overwhelming fear. You can try asking them to focus on physical sensations, such as touching a textured object, holding their hand, or feeling the ground beneath their feet. Engaging them in light conversation about familiar and comforting topics can also help divert their attention from the panic.

Know What to Say

Words matter during a panic attack. Offering verbal reassurance can help the person feel less alone and more secure. You can say things like, "You can get through this," "I'm here with you," or "This will pass soon." Avoid phrases that might minimize their experience, such as "Just relax" or "There’s nothing to be afraid of." Such statements, although well-intentioned, can make the person feel misunderstood or judged.

Respect Their Needs Post-Attack

After the intense phase of the panic attack subsides, the person may feel drained and exhausted. They might need time to recover and may not feel up to continuing with planned activities. Respect their needs and offer to assist them in any way they find comforting, whether it's taking them home or simply sitting with them until they feel better. Remember, recovery after a panic attack is just as important as what you do during it.

Long-Term Support

Supporting someone who experiences panic attacks extends beyond the moment of the attack. If they are receiving treatment, encourage them to follow through with their therapy and medication. Be patient and offer praise for their progress, no matter how small. Additionally, it's important to take care of your well-being, as supporting someone with panic attacks can be emotionally taxing.

The Role of Health Insurance

Dealing with panic attacks often involves medical support, including therapy and sometimes medication. Health insurance plays a crucial role in ensuring that the necessary mental health services are accessible. If someone you know experiences frequent panic attacks, it’s important to review their health insurance plan to ensure it covers mental health treatment. Having a comprehensive health insurance plan from Bajaj Allianz General Insurance Company can ease the financial burden and provide peace of mind, knowing that help is available when needed. Knowing how to help someone having a panic attack can make a significant difference in their experience and recovery. Staying calm, providing reassurance, and respecting their needs are key steps in offering the right support. Additionally, recognizing the importance of health insurance in covering mental health services ensures that they have access to the necessary resources for long-term management and recovery. By being informed and compassionate, you can help someone with the challenges of panic attacks with confidence and care. *Standard T&C Apply **Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions. ***Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale. ****The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.