How To Help Someone Having An Anxiety Or Panic Attack

Encourage Them To Breathe

Another way you can help soothe the individual having a panic attack is by encouraging them to breathe. However, don't be forceful about it. If you demand they take deep breaths or act harshly, you are quite likely to just make their anxiety worse. Being encouraged to breathe can sometimes be frustrating for those having panic attacks, since they don't always have control over it. If it seems like the encouragement is doing more harm than good, use other means of soothing them. One way to help with breathing is by doing active breathing exercises with the individual rather than just telling them to take a deep breath. Have them breathe in with you for a count of four, then exhale for a count of eight. If they can't manage that, try breathing in for a count of two and then out for a count of four. The most important thing is for them to exhale longer than they inhale. This helps activate the parasympathetic nervous system, which acts in opposition to the adrenal system by giving the body signals that it's safe.

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Offer Reassurance

You can help someone having a panic attack or anxiety attack by offering reassurance. Sometimes the attack will have been caused by something specific, and sometimes it will seem to come out of nowhere. If it was caused by a specific circumstance, do your best to remove the person from the setting, even if it's just temporarily. Keep others from staring or overwhelming them. If the attack was brought on by life circumstances or bad news, don't try to problem-solve. Problem-solving can wait for after the attack. In the moment, you want to keep their brain from fixating on the issue instead of chewing on it. Sit with the individual and reassure them you'll stay with them until they're feeling better. Remind them they're safe as gently as possible. Let them know you'll help them however they need, whether that's contacting someone to pick them up, helping work through an issue, or getting them to a quiet space to decompress.

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