A Helping Hand: How to Support Someone During a Panic Attack

Panic attacks can be overwhelming, but having a supportive friend, family member or colleague can make a world of difference. In this blog post, we'll explore practical steps you can take to help someone going through a panic attack.

1. Stay Calm: Your calm presence can have a soothing effect. Take slow, deep breaths to model relaxation.

2. Ask if They Want Assistance: Some may prefer space, while others may appreciate your presence. Respect their wishes.

3. Encourage Breathing Exercises: Guide them through deep breathing exercises to help regulate their breath and reduce anxiety.

4. Create a Safe Environment: Find a quiet, comfortable space. Diminish sensory stimuli like loud noises or bright lights.

5. Use Grounding Techniques: Encourage the person to focus on their senses—what they can see, hear, touch, taste, and smell—to help bring them back to the present moment.

6. Avoid Judgment or Minimisation: Refrain from phrases like "calm down" or "it's not a big deal." Validate their feelings without judgment.

7. Offer Physical Comfort: A gentle touch or hug, if welcomed, can provide reassurance. Ensure you respect personal boundaries.

8. Stay with Them: If they want company, stay until the panic attack subsides. Your presence is a source of support.

Being there for someone during a panic attack requires empathy, patience, and understanding. Your support can make a significant impact on their journey towards recovery.