What You Can Do To Actually Help Me During A Panic Attack
Start writing a post
Health and Wellness

What You Can Do To Actually Help Me During A Panic Attack

Sometimes I just need you to hug me and tell me everything will be okay.

What You Can Do To Actually Help Me During A Panic Attack

I have a panic disorder and, unfortunately, that means I sometimes become panicked for no particular reason. Having a panic attack, especially if it's in a public place, can be embarrassing enough as it is so please be empathetic. I know it will pass but in moments of panic I can forget that. Know that these attacks are scary and real to me even if they are all in my head.

1. Don't smother me or ask a bunch of questions.

If you do need to ask me something, yes or no questions are ideal. It's hard to think and talk clearly during a panic episode and too many questions can be overwhelming.

2. Take me somewhere cool and quiet where I can be alone.

If I'm in public or around a lot of people I can become frozen with anxiety and shut down. Being alone or with a few people I trust allows me to express my feelings in a safe environment. Cool temperatures can also help to reduce physical symptoms of anxiety.

3. Remind me to breathe.

Hyperventilating is a common symptom of panic attacks. Breathe with me until I get a steady rhythm going and keep reminding me to breathe deeply until the panic wears off.

4. Ask me if I want to be touched.

Sometimes touching can be super helpful, especially if I'm dissociating from reality. If I do want to be touched, hold my hand or give me a long, loose hug. However, for some people touching can make anxiety worse. If you don't know, just ask!

5. Reassure me that I will get through this.

Be empathetic. Remind me that I've gotten through this before an I can do it again.

6. Use grounding exercises, ESPECIALLY if I'm dissociating.

Help me realize what I can see, touch, and hear to give me a sense of reality. Counting or letting me hold your hand can help too.

7. If it's really bad help me find my emergency meds.

If you have emergency meds for bad panic attacks, take them! You have them for a reason.

8. Let me talk if I need to but don't force it.

Sometimes I'll want to talk a lot if there's something specific that's bothering me but sometimes talking can be hard. If I can't seem to talk well, don't force me to.

9. Sometimes distraction techniques can help.

Talk to me about a show or music. Ask me what my favorite Starbucks drink is or tell me a funny story.

1o. Again, breathe. Breathe. BREATHE!

Breathing is key! Breathing can be the difference between being able to control a panic attack and letting it taking control of me.

11. Lastly, know that I am grateful for you. Thank you.

At the end of the day, if you try to help me during a panic episode know that I am so grateful for you. Thank you for being there for me and thank you for being understanding. You are so important to me.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

Unlocking Lake People's Secrets: 15 Must-Knows!

There's no other place you'd rather be in the summer.

Group of joyful friends sitting in a boat
Haley Harvey

The people that spend their summers at the lake are a unique group of people.

Whether you grew up going to the lake, have only recently started going, or have only been once or twice, you know it takes a certain kind of person to be a lake person. To the long-time lake people, the lake holds a special place in your heart, no matter how dirty the water may look.

Keep Reading...Show less
Student Life

Top 10 Reasons My School Rocks!

Why I Chose a Small School Over a Big University.

man in black long sleeve shirt and black pants walking on white concrete pathway

I was asked so many times why I wanted to go to a small school when a big university is so much better. Don't get me wrong, I'm sure a big university is great but I absolutely love going to a small school. I know that I miss out on big sporting events and having people actually know where it is. I can't even count how many times I've been asked where it is and I know they won't know so I just say "somewhere in the middle of Wisconsin." But, I get to know most people at my school and I know my professors very well. Not to mention, being able to walk to the other side of campus in 5 minutes at a casual walking pace. I am so happy I made the decision to go to school where I did. I love my school and these are just a few reasons why.

Keep Reading...Show less
Lots of people sat on the cinema wearing 3D glasses

Ever wonder what your friend meant when they started babbling about you taking their stapler? Or how whenever you ask your friend for a favor they respond with "As You Wish?" Are you looking for new and creative ways to insult your friends?

Well, look no further. Here is a list of 70 of the most quotable movies of all time. Here you will find answers to your questions along with a multitude of other things such as; new insults for your friends, interesting characters, fantastic story lines, and of course quotes to log into your mind for future use.

Keep Reading...Show less
New Year Resolutions

It's 2024! You drank champagne, you wore funny glasses, and you watched the ball drop as you sang the night away with your best friends and family. What comes next you may ask? Sadly you will have to return to the real world full of work and school and paying bills. "Ah! But I have my New Year's Resolutions!"- you may say. But most of them are 100% complete cliches that you won't hold on to. Here is a list of those things you hear all around the world.

Keep Reading...Show less

The Ultimate Birthday: Unveiling the Perfect Day to Celebrate!

Let's be real, the day your birthday falls on could really make or break it.

​different color birthday candles on a cake
Blacksburg Children's Museum

You heard it here first: birthdays in college are some of the best days of your four years. For one day annually, you get to forget about your identity as a stressed, broke, and overworked student, and take the time to celebrate. You can throw your responsibilities for a day, use your one skip in that class you hate, receive kind cards and gifts from loved ones and just enjoy yourself.

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments