This article was developed via a partnership with BetterHelp.
If someone you care about is living with an anxiety disorder, maybe you find it challenging to know how to best support them, particularly in the midst of a panic attack. Learning more about what panic attacks are and how they might manifest can be a great place to start. In this article we will discuss the basics of panic attacks, and four ways that you can come alongside someone you care about as they live with anxiety and panic attacks.
Understanding Panic Attacks
Learning about panic attacks can help you to better understand and support someone who is experiencing them. A panic attack is a sudden episode of intense fear accompanied by physical symptoms such as racing heart, chest pain, breathing difficulties, sweating or chills, numbness in the hands and feet, lightheadedness, nausea and stomach pain. Having a panic attack can be so frightening that it can feel like one is having a heart attack or dying. Symptoms typically start to resolve themselves after about ten to twenty minutes.
Sometimes panic attacks occur when an individual encounters a situation they fear. Other times, these episodes happen out of the blue, without an identifiable cause. It is important to acknowledge that a panic attack is not the same as an anxiety attack. As anxiety attacks are not recognized in the DSM-5, each individual may have a different definition of what it looks like for them. While an ‘anxiety attack’ may involve worried thoughts or intense stress, a panic attack is characterized by the sudden onset of intense physical symptoms that tend to be severe and disruptive.
Panic attacks can occur in the context of various anxiety disorders. There is treatment available that can help individuals experiencing anxiety and panic attacks to manage their symptoms and improve their quality of life.
For more articles and information about anxiety and panic attacks, visit BetterHelp.
4 Ways to Support Someone Experiencing Anxiety and Panic Attacks
First
Turn towards them with compassion and non-judgment. Avoid making statements such as ‘just calm down’ or ‘what are you so worried about?’ that may come off as minimizing or shaming. Instead, remind them that you are there to support them and they’re not alone.
Second
Ask them what they need. In the moment of a panic attack, a person may have difficulty articulating what they need. Therefore, it can be helpful to ask them ahead of time what typically helps them to cope during a panic attack. That way, you can help them by encouraging them to practice whatever coping strategy is most beneficial for them- whether it’s grounding exercises, walking around the block or something else. Some people may find it helpful to engage in light conversation as they’re moving through the panic attack, others may just prefer to have someone nearby but not have to interact.
Third
Offer ongoing support. As is true with any mental disorder, there’s no cure for anxiety and panic attacks. Therefore, avoid offering quick fixes like ‘have you tried meditation?’ or ‘just don’t drink caffeine.’ Everyone is different in what helps them to cope and manage their symptoms; however, it’s important to remember that there is no way to guarantee the elimination of panic attacks. Instead of trying to find solutions, focus on just being a caring, supportive presence. Listen to the person you care about, validate what they are experiencing and offer empathy. Continue to show up for them in whatever ways they need.
Fourth
Help them to access mental health resources. Recurring panic attacks may indicate the presence of an anxiety disorder. If they have not yet sought professional support, encourage them to do so. Help them to set up an appointment with a mental health professional who can help them to explore options for managing their symptoms. If they are hesitant to do so, talk through their concerns with them. Let them know that what they are experiencing is not their fault, but there is help and support available to help to reduce their distress and reduce panic symptoms.
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