How To Help A Friend Deal With A Panic Attack

Panic attacks can make it hard to complete everyday tasks such as going to work or driving, and in many cases, people who suffer from them may also develop phobias of the events or activities that have surrounded their panic attacks in the past. These attacks are frightening, marked by both physical and emotional symptoms and when someone you know has one it can be difficult to know how to help. Here's some helpful tips for people wanting to help a friend during a panic attack.

Recognising The Symptoms

Increased heart rate or palpitations,

Hyperventilation or shortness of breath,

Chest pain or tightening of chest,

Choking sensation,

Dry mouth,

Feeling faint, dizziness or light-headedness,

Restlessness,

Sweating, shaking and trembling,

Feelings of nausea,

Lower back pain,

Tingling sensations in hands and/or feet,

Feeling detached or separated from reality,

Overwhelming feelings of fear or anxiety,

Intense urge to escape a situation.

A person may present with some or all of these symptoms during a panic attack which can last anything from 5 minutes to an hour. If a person shows no sign of improvement within 30 - 45 minutes of the onset of symptoms, you should probably seek emergency medical attention. Although panic attacks are frightening and can be extremely painful, they are not dangerous and there should be no long-term effects however, the above symptoms can also be linked to other problems and if an attack is prolonged it is better to make sure that it is definitely just a panic attack!

Things You Can Do To Help

1. Keep Calm!

It is important that you stay calm and not make a big deal out of the situation. Any dramatic reactions or erratic behaviours will only make the person feel more anxious or draw unwanted attention to the situation. Try to avoid any hectic or surprising situations and be a calming and reassuring influence to your friend until the attack passes.

2. Find A Quiet Place

If possible, try and move the person away from any busy, crowded or noisy environments during the attack. Even if the place where the panic attack was triggered is calm and quiet, a slow, steady walk can help the person get rid of some of their nervous energy. Try to find somewhere the person will feel safe and secure.

3. Keep Talking

Try to communicate with the person in a calm and reassuring way. Avoid phrases like "calm down" or "theres nothing to panic about!" but do let the person know that they aren't in any danger and what they are feeling will pass. Remember that the person is struggling to focus on reality, so using short and simple sentences in a firm, reassuring voice will be the best way to get through to them. Overloading the person with information will just cause them to feel more overwhelmed.

4. Breathing Techniques

If the person is hyperventilating or struggling to breath, it can be helpful to prompt them to regulate their breathing using deep breathing techniques although this is not affective for everyone. Here are some techniques which you could try:

Encourage the person to try and slow their breathing, ask them to inhale through their nose and exhale from the mouth. It can also help for you to breath along with them, if you can get their focus on you.

4-7-8

Counting inhale and exhale times can be helpful. Inhale through the nose for 4 seconds, hold for 7 seconds and then exhale through the mouth for 8 seconds. There are a number of different apps that help prompt controlled breathing exercises such as breath 2 relax and buddhify.

Paper Bag Technique

The paper bag trick is another way to help with hyperventilation. This helps by regulating the balance of oxygen and carbon dioxide the person is pumping to their brain. When trying this you should alternate regularly between breathing with and without the bag and it is also worth knowing that a bag isn't necessarily needed, it can be just as affective to breath into cupped hands.

5. Distraction Techniques

Because the person is feeling out of control and consumed with everything that their body is experiencing. Distraction techniques, when used successfully, can really help the person feel a sense of reality or control again. Here's some examples:

Hand Holding (awwww!)

Try and get the person's attention by talking to them first. Any attempts of upper body contact can add to the suffocating feeling and should be avoided, but by taking the persons hand you are reassuring them with your presence whilst also giving them a fixed point of stability. This is really helpful to the person as it can often feel like the rest of their world is spiralling out of control around them.

Guided Physical Activity

Guide the person through a simple physical task such as raising both arms overhead. No need for any intricate dance routines or a yogalates session. Just a slow simple movement which may give the person some sense of control over their body.

Math and Counting

Some people use simple math and counting as a way of refocusing their mind. Asking the person simple maths questions or to count backwards out loud from 100 gives them something to focus on.

Personalise the Experience!

The above principle doesn't just work for numbers, giving the person something simple to think about can be done in anyway for example, some people name family members, animals or colours and the visualisation that goes with these can help calm the person. If you know the person well, it could be helpful to make this more tailored to their interests for example, if they're into Game of Thrones, Dr Who, Harry Potter or any other fandom, ask them to list character names, dog breeds if they like dogs, fruit if they're especially fruity, friends if they're especially popular, boyfriends and sex positions if they're especially slutty! Listing anything at all which will distract the person from the feeling of fear can bring back to some sense of self and control.

6. Take Cues From The Person

It is important to follow the persons lead as often they will have some idea what will help them to feel more comfortable. If you know someone who has panic attacks regularly, it can be useful to ask the person, while they are feeling calm, what it is they would like you to do for them during a panic attack. Otherwise, it is important to listen to and take cues from the person during an attack. This can be difficult sometimes if the person wants to be left alone, although you don't want to leave the person, giving them some time alone could help them to feel calmer, just be sure to check they're ok afterwards!

7. Be Empathetic!

Be patient and wait for the attack to pass. Let them know you are there for them as long as they need you and it doesn't make you think less of the person!