For most of history, mental illness has been on the "no-no" list of topics of conversation. However, recently people have been more open to raising awareness to the country’s current situation – and boy, is there a lot to talk about. Nearly 18 percent of our population is affected by anxiety disorders, and almost one half of those people will suffer from both anxiety and depression. 5 percent of the adult American population suffers from panic attacks according to the National Institute of Mental Health. Although mental health has become more of a public issue, there are still so many people that don’t know what to do if themselves or a loved one is experiencing a panic attack. I find that more often than not, if I’m having a panic attack or an anxiety-ridden day, my friends and family want to help, but simply don’t know how. Here are a few helpful things to remember when your loved one is calling you in need of support.

1. Know what a panic attack is.

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Our society has a tendency to use the term “panic attack” very lightly, but panic attacks are real and more than that. They are really terrifying. The simplest description of a panic attack is that it is a “comprehensive emotional nightmare.” It’s living within this bubble of time and space in which everything is happening all at once, so that a feeling of impending doom and catastrophe comes over you. Many people feel like they are about to have a heart attack while the panic is coming over them. It feels like you’re drowning and can’t quite reach the surface for air. It's when you trip and almost fall and your stomach ties itself into a pretty knot, but times 10. Many people describe symptoms like dizziness, chest pain, tingling in hands and feet, trembling, terror, fear of losing control and going crazy, and more. It’s not uncommon for people experiencing panic attacks to feel like they are literally dying. Panic attacks usually don’t last more than a few minutes, but to the person that is experiencing it, those minutes feel like hours.

2. Everyone's anxiety is different.

Some people have triggers, and some people's anxiety is more situational. If your loved one is ready to share what causes their anxiety, it could be really helpful for you to know when they need you the most.

3. Anxiety disorders and panic attacks are treatable.

A few sessions with a therapist can do wonders for someone going through anxiety. However, seeking professional help can be just as scary, and it takes time to find a specialized way to conquer anxiety.

4. It is important to remain calm yourself.

It can be scary to see your friend or family experiencing so much turmoil, but they are looking to you for strength now.

5. Know how they need to be comforted.

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Some people want to be held and rocked. Others just need to feel someone’s presence in the room to feel comforted. And some people would really rather be alone. Let your loved one decide what kind of support they need.

6. Don’t belittle their fears and feelings.

Sometimes it is easy for you to see that this panic attack or feelings of anxiety is over something silly. But for them, this is very real, and feels like a life or death situation.

7. Remind them that this will pass.

When you’re having a panic attack, it feels like the world is coming down on you and these are your final moments. Don't order them to calm down, but remind them that they will make it through this, and that you will be with them the whole time.

9. Let them talk it out.

Nothing helps me more than being able to word vomit what’s going on in my head to get all of those negative feelings out of me.

10. Make sure they remember to breathe.

Since chest tightness and feeling like you can’t breathe are two very big parts of panic attacks, remind them that they can breathe. It might take a little more effort right now, but they have to keep breathing.

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10. Make sure they know that their feelings are valid.

I cannot stress enough how important it is to keep this in mind. People with anxiety already feel like their every move is incorrect. Help them see that what they are feeling is important, even if it isn't always rational.

11. Give them time after it’s over.

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Some people can bounce back quickly after a panic attack, but others can’t. Don’t expect your loved one to be ready to go out for dinner right after they’ve gotten a hold of themselves. Sometimes it takes time for a person to be ready to return to society after having a panic attack. It’s OK for them to not be OK right now. Just let them have that time.

If one of your loved ones is experiencing anxiety and panic attacks, know that they need you. Even when they don’t need you physically there, they need your support to lift them up and remind them that this is only one moment out of the trillions of moments in their life. And if you are experiencing this yourself, remember that you can get through this. You are stronger than what is affecting you. It’s OK to not feel OK right now. But you will feel better soon. You’ve got this!

For more information, visit:

Crisis Hotline: http://crisiscallcenter.org/crisisservices.html or call 800-273-8255

Mental Health America: http://www.mentalhealthamerica.net/conditions/anxi...

Anxiety and Depressive Association of America: www.adaa.org