A Friend’s Guide: How to Support Someone During a Panic Attack
Learn how to support someone during a panic attack with our short, empathetic guide. Gain invaluable insight to provide comfort, promote calm, and encourage professional help when it's needed most.
A panic attack is a sudden episode of intense fear that triggers severe physical reactions even when there’s no real danger or apparent cause. The experience can be frightening and significantly impact a person’s quality of life. Supporting someone during a panic attack is incredibly important as it can help alleviate their distress and provide them with the comfort they desperately need in those tense moments.
Panic Attacks: Causes and Symptoms
While the exact cause of panic attacks remains unclear, they are believed to result from a combination of genetic, environmental, and physiological factors. According to a study published in the journal “Biological Psychiatry”, there is evidence to suggest that panic disorders may have a hereditary component, although life stressors are also significant contributors (1).
Symptoms of a panic attack can be both physical and psychological, including a racing heart, sweating, shaking, shortness of breath, a sense of impending doom, and fear of losing control.
It’s worth noting that these symptoms can resemble those of serious physical health conditions, which often exacerbates the person’s anxiety. On average, panic attacks tend to peak within 10 minutes and rarely last more than an hour (2).
How to Help Someone During a Panic Attack?
It’s vital to be mindful of what you say during a panic attack.
- 🙅♀️ Avoid phrases like “just relax” or “it’s all in your head“, which may dismiss the person’s experience and increase their anxiety.
- ✅ Instead, use comforting phrases like “I’m here for you“, “You’re not alone“, and “This will pass“.
Physical touch can help, but only if the person is comfortable with it. A reassuring hand on their shoulder, for instance, can make a big difference. However, always ask for permission first, as unwanted physical contact could potentially heighten their anxiety.
Guiding someone through breathing exercises can also be helpful. Encourage them to take deep, slow breaths, inhaling for a count of four, holding for a count of four, and then exhaling for a count of four. This technique can help slow their heart rate and promote feelings of calmness.
If you aren’t familiar with breathing exercises, or comfortable leading your friend through them you can find them in Mind Ease, our state of art panic relief app.
Supporting Someone After a Panic Attack
Following a panic attack, it’s important to help the person relax and regain a sense of safety. Creating a calm environment can significantly aid in this process. Encourage them to sit or lay down, perhaps even offering them a blanket or a cup of tea.
Post-panic attack is also an appropriate time to discuss seeking professional help.
Mental health professionals can provide valuable tools for managing panic attacks, such as cognitive behavioural therapy (CBT), which has proven to be an effective treatment for panic disorder according to the American Psychological Association (3).
Spread Awareness & Offer Understanding
Understanding what a panic attack is, recognizing its signs and symptoms, and knowing how to provide immediate and post-attack support can make a significant difference in the life of someone experiencing these distressing events.
Remember, your role as a supportive friend or loved one is to provide comfort and encourage professional help.
References:
- Otowa, T., et al. (2016). Meta-analysis of genome-wide association studies of anxiety disorders. Molecular Psychiatry, 21(10), 1391–1399.
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington, DC.
- Craske, M. G., & Barlow, D. H. (2007). Mastery of Your Anxiety and Panic: Workbook (4th ed.). New York: Oxford University Press.
