How To Help Somebody Who Is Experiencing A Panic Attack

Do you scroll past all those Facebook posts on mental health? I do. Guilty as charged, officer. It’s Mental Health Awareness Week and those posts are aimed at getting people to talk about their concerns, to squash the stigma surrounding various issues. Ironically, it has always had the opposite effect on me – not wanting to be associated with anything to do with mental health out of fear for being judged by my peers. However, I do realise how problematic that view is and that is why today I’m making a change. I’ve decided to contribute to the cause and speak about anxiety-related panic attacks and how to help someone who is experiencing them.

Often the first reaction when you realise that somebody is having a panic attack is to run for the phone. I get it, you’re not a medical professional so you don’t want to risk doing the wrong thing – but trust me, this can be equally harmful. A person panicking doesn’t want to feel like they’ve been abandoned, nor that they’re surrounded by onlookers – the situation is most effectively handled without third party involvement. Read on to find out how.

Don’t Panic
The last thing a person who is panicking needs is somebody else panicking around them, adding to their stress. Yes, it can be scary when you don’t know what to do, but you need to stay strong and act calmly so as not to cause any shock. Practising deep breaths with them can be beneficial to you both. Draw your breaths loudly to encourage them to do the same.

Don’t Grab Them
There is always the temptation to hold down somebody who is writhing around of flailing. You may mean well, trying to prevent injury or to make them feel safe, but remember that you don’t know what they’re experiencing at that point. They could be hallucinating and that grip could seem like the grip of death. They could be struggling to breathe and grabbing them could exacerbate that. Instead, try moving any potentially harmful objects out of their reach.

Talk To Them
Don’t quiz them on their personal details. Try to talk to them calmly and clearly but in slow, simple terms. Tell them that you are with them, that you care for them and to breathe with you. Watch out for any attempts to respond – such as opening the mouth, making a squeak, or reaching out in your general direction – as they may not be able to formulate words in their state. Don’t worry if they don’t respond at first, they might not have heard you due to everything going on – be patient and keep trying.

After Care
Panic attacks induced by anxiety are not fatal – only those caused by pre-existing medical conditions. You may be tempted to take them to hospital, but you can actually save time by doing some simple tests to check that they have fully recovered. You can have a simple conversation with them – ask if they’re feeling okay or if they’d like a glass of water. You can check their coordination by asking them to perform tasks such as touching their left foot with their right hand, for example. Once you’re satisfied that they’re back in a reasonable state, allow them some time to re-charge their batteries before discussing if there were any triggers.

If you or somebody that you know of suffers from panic attacks, counselling is considered to be very effective. Please consult your GP for information and don’t be shy – they are not uncommon!