It can be really frightening and alarming to witness a friend having a panic attack. One minute, they seem fine and then the next they're crying and in a state of complete distress. As the friend who often has the panic attack, I know how awkward or helpless my friends that are around must feel. It seems like a very simple situation but more often than not, it isn't. Sometimes there isn't anything a person can do but a lot of the time, there are some small things one can do to help out a person suffering from a panic attack. Here are some things I've gathered from personal experience a friend can do to help their loved one through a panic attack:
1. Please, stay calm.
When experiencing a panic attack, one of the worst things a person who is with someone who is having a panic attack can do is start freaking out too. It is quite a nerve-racking situation, but sometimes those anxious feelings rub off on the person having the panic attack. The calmer the vibes, the better.
2. Do they need their medicine?
Some anxiety patients have medication they can take during a panic attack if need be. If you know they need their medicine, get it to them ASAP. Sometimes depending on the severity of the attack, a patient may not need to take it, but at least offer it to them.
3. Respect their personal space.
Some people like to be held or touched in some way during their panic attack, but some people really don't and it can just make things worse. If the person seems like they don't want to be touched, then don't. If they try to grab your hand or arm or get close to you, let them. Having physical contact can be very comforting to some.
4. If you can, move them away to less crowded and/or quieter place.
Moving the person to a more secluded area helps a lot with letting them focus on themselves. It gives the person having the panic attack room to breathe and space so that they can focus on calming themselves down.
5. Talking to them.
When talking to someone having a panic attack, keep everything short and sweet and understand that they will most likely not respond back to you. Offer some comforting words like: "Hey, you're okay." "I'm here for you." "You can do this." "It'll be over soon."
6. Guide them in their breathing.
Almost everyone when experiencing a panic attack has a shortness of breath or hyperventilates. Grab that person's attention by either grabbing their hand or have them look at you. When you have their attention, have them follow your breath by breathing in and out very slowly. A really common and helpful breathing exercise is inhaling for eight counts, holding that breath for four counts and then exhaling for seven counts.
7. Keep or get water on hand.
Water can be used to keep the person having the panic attack cool since some people tend to get overheated. Also, it's good to have water on hand for after the panic attack because some people tend to feel dehydrated or exhausted and water can really help.
Everyone who has panic attacks is very, very different. Each person has their own preferences and experiences many different symptoms. If things get very intense, don't be afraid to call for help if needed. It is so comforting to have a friend or friends that understand what is going on when having a panic attack. People with anxiety appreciate every bit of love and support they can get and sometimes all it takes is one person to get them through the storm.
