Accompany Them In Situations Where Their Discomfort Level Is High
Men and women with panic disorder feel incredibly vulnerable to a condition they dont believe they can control. But if they have someone to lean on, figuratively and literally, it can help them avoid panic attacks altogether.
You can act as a kind of security blanket. Your reassuring words and actions will help them conquer their fear of something terrible happening.
But if your presence isnt enough, and they do experience a panic attack while youre with them, you can help minimize their discomfort. Just talking about what theyre experiencing can help them manage their symptoms more effectively, as long as they have a sympathetic ear to rely on. They may also feel more comfortable leaving stressful situations if they have someone else to go with them.
Preventing Future Panic Attacks
Dr. Kulberg advises, Go back to all the places you have had surges of anxiety or panic attacks, and invite the harmless body sensations to come forth. Tell yourself to accept whatever risks and uncertainties go with this. Accept that, like all humans, you may have a panic attack at any time, and learn to be alright with that. Once you are good at moving toward anxiety at lower levels and are no longer interpreting it as dangerous to your body or mind, you will no longer turn the sensations of anxiety into a panic attack.
How To Help Someone With Panic Attacks
Helping someone having a panic attack is grounded in the same approach: The goal, Cooper explains, is to help someone regulate their physical sensations and make them feel safe.
First, she recommends approaching the person and offering to help them sit or find a quiet space. Everyone reacts differently in these kinds of situations, Cooper explains, so its good to ask if they need or want your help first. Then there are three powerful actions you can take.
1. Focus on breath
The most powerful tool to help someone with a panic attack is to encourage them to breathe, Cooper says.
A panic attack can make breathing become rapid and shallow, which actually perpetuates the feeling of being threatened. Try to encourage a person having a panic attack to breathe deeply and slowly: Cooper recommends breathing in for 4 seconds and out for 4 seconds. Even better, do it with them, she says.
Model it for them so they follow along rather than having to do the thinking, Cooper says.
2. Bring them cold water
Cold water can be useful because it triggers our parasympathetic nervous system, which is calming. This system essentially switches the bodys function back from a high alert mode to a restful mode after an emergency passes.
A really cold glass of water, running wrists under cold water, or splashing our faces with cold water can be helpful, Cooper says.
3. Distract them
Chat away to them without expecting a response to get their minds distracted from the panic.
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Dont Say: Have You Tried Meditation/yoga/cutting Caffeine/exercising More
Meditation and yoga and deep breathing and all of the other anti-anxiety trends that have taken pop culture by storm might be helpful for some people, maybe even your ultra-anxious friend. But they also might not.
Extreme anxiety can feel consuming, which means that small things like taking a few deep breaths might not be enough to counter panic in the moment. Anxiety can also make someone feel so restless that sitting quietly and letting their thoughts float away is pretty much impossible.
Everyone with anxiety has different relaxation techniques that work for them and some people need to do something active, like go for a run, instead of sitting and breathing calmly. Others may need to work with a therapist. Dont offer unsolicited advice unless youve been trained to treat people with anxiety disorders or you have one yourself and want to share your experience.
Make Sure They Are Evaluated And Treated For All Mental And Behavioral Health Conditions
Ultimately, a mental health professional must accurately diagnose panic disorder before appropriate treatment can begin. But it is important to realize that panic disorder usually occurs in tandem with other mental or behavioral health disorders.
One study found that 15 percent of people with anxiety disorders also had active substance use disorders. This is nearly twice the rate of substance abuse found among the general public. Meanwhile, more than 60 percent of men and women with depression will have co-occurring anxiety disorders. Many people who have one anxiety disorder will also suffer from others, and the symptoms of conditions like social anxiety disorder, PTSD and generalized anxiety disorder often precede the onset of panic attacks.
To ensure effective healing, all disorders present must be diagnosed and addressed during treatment. Each must be given equal priority. When substance use disorders are present, dual diagnosis treatment programs offered by residential mental health treatment centers offer the best hope for recovery.
Mental health professionals understand that comorbid conditions are often implicated in the development or continuation of panic disorder. Nevertheless, it is still a good idea for you to stay involved in the evaluation and treatment process, as an advisor, supporter, and companion. You can be your loved ones advocate, making it your responsibility to see that no aspect of their ill health is neglected.
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Helping To Manage A Panic Attack
We have outlined a few options to help a loved one reach a state of calm while experiencing a panic attack. Please know that NAMI does not endorse any particular suggestion provided below. If someone you know is experiencing a panic attack, they may become very anxious and might not be thinking clearly. You may be able to help them by doing the following:
- Stay in communication with them speak calmly and gently in short, simple sentences.
- Ask if there is medicine the person usually takes during a panic attack.
- Don’t make assumptions about what your loved one needs, ask them.
- Help your loved one slow their breathing by breathing with them. Speaking slowly in a reassuring tone, say: Were going to focus on your breathing right now.Just do your best to take a slow, deep breath in through your nose. Hold that breath for a moment Now slowly exhale through your mouth. Now another slow, deep breath in. Hold it And again, slowly exhale through your mouth.
- If the panic attack continues, ask: Has this happened to you in the past? What has helped you in the past?
- If your loved one is unable to identify what has worked in the past, offer help in a way that gives them agency. Example: I know a technique that helps with panic attacks. Would you like to try the technique with me?
Instead Say: What Can I Do To Help You
If your friend has been dealing with anxiety for a while, chances are they already know what does and doesnt help them feel better. Ask what they need and then do it, even if their request seems silly to you. Showing youre willing to offer assistance helps us anxious folk feel like were being taken seriously.
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Planning For The Future
It can be scary to watch someone experience a panic attack. However, its important to remember that the person isnt in immediate danger. The best thing their friend or spouse can do is to remain calm and supportive.
For someone with a spouse or close friend who regularly experiences panic attacks, it may be a good idea to talk to the individual about how they want to be supported. For some, physical touch and being talked to during the attack can be a tremendous comfort. For others, heightened senses can make direct contact feel overwhelming. Rather than making assumptions about what the person needs, its best to have a conversation.
In some cases, those who have regular panic attacks benefit from professional help. Panic attacks are treatable, usually through a combination of therapies such as cognitive behavioral therapy, exposure therapy and medication. Seeking professional help can also resolve issues that often co-occur with panic attacks such as substance abuse.
FHE Health provides comprehensive treatment for panic attacks and panic disorders and can help individuals learn to manage their symptoms. Contact us today to learn more about our treatment programs.
Causes And 5 Solutions For Relationship Anxiety
- There is more than one type of relationship anxiety, as well as different parts of relationships that may cause anxiety
- Anxiety can be a barrier in relationships, potentially leading to lack of trust/intimacy
- Partners of those with anxiety also have their own struggles
- Those that already have anxiety may be more prone to anxiety in relationships
- The strategies to address relationship anxiety are diverse
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What To Say When Someone Is Having An Anxiety Attack
by Health Writer
Suppose a friend or family member suffers from anxiety. You want to be supportive, you have learned how anxiety impacts their life, but you still dont know what to say or do when an anxiety attack strikes. Here are some suggestions on what you can say to help. Remember, understanding and listening, without judgment, is the first step to helping someone through an anxiety or panic attack.
How To Handle A Panic Attack
Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it’s important not to let your fear of panic attacks control you.
“Panic attacks always pass and the symptoms are not a sign of anything harmful happening,” he says. “Tell yourself that the symptoms you’re experiencing are caused by anxiety.”
He says don’t look for distractions. “Ride out the attack. Try to keep doing things. If possible, it’s important to try to remain in the situation until the anxiety has subsided.”
“Confront your fear. If you don’t run away from it, you’re giving yourself a chance to discover that nothing’s going to happen.”
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
“If youre having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about,” says Professor Salkovskis.
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What If They Want Me To Leave
As long as theyre not in immediate danger, take a few steps back and give them some space. Stay nearby so you can still keep an eye on things, and let them know that should they change their mind, youll come right back.
If you havent already, take some time to familiarize yourself with the early signs of a potential panic attack.
Panic attacks commonly begin with:
- a feeling of terror or dread
- hyperventilation or shortness of breath
- feelings of choking
- a pounding heart
- dizziness and shaking
Not everyone experiences panic attacks in the same way, so its best to ask what signs they tend to experience.
The sooner you realize whats happening, the faster you can help them get to a more private place, or wherever they need to feel more comfortable.
Stay Calm And Patient
The physical and mental symptoms of panic attacks tend to reinforce each other in a negative feedback loop. Fear of the consequences only increases the intensity of the specific manifestations of panic. As those symptoms worsen the fear will then become greater, leaving the person in an increasingly desperate situation.
During this destructive process, you can act as a calming influence and a voice of reason. Your patience and placidity can produce a sympathetic response in the person having the panic attack, interrupting the progression of the attack and preventing it from turning into something far more serious.
Intervening may not end the panic attack completely. But your soothing presence can help convert it into something more manageable and less earth-shattering.
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Anxiety And Panic Attacks
Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
Mae’r dudalen hon hefyd ar gael yn Gymraeg. This link will take you to a Welsh translation of this page.
Coronavirus is affecting all our lives, and we know that our usual advice may not currently apply. Some ways of looking after yourself or getting support might not be possible or feel realistic during the pandemic.
We hope that you can still find information here that helps. You can visit our coronavirus information hub to find lots of information on coping during the pandemic.
Be Calm And Present: How To Help Someone With Anxiety Attack
Anxiety attacks, also known as panic attacks, can be very frightening for both the person living through the episode as well as onlookers. If you’re with someonewhether its a friend, a family member, or even a strangerwhen they have a panic attack, there are things you can do to help, even if you don’t have any professional training. Here’s how to help someone having an anxiety attack.
What Does An Anxiety Attack Look Like?
The symptoms of an anxiety attack can mirror symptoms of other serious medical issues, which can make it seem life-threatening. A true panic attack is generally not life-threatening, but if a person experiencing the attack does not understand what’s happening, the fear of imminent death or a true medical emergency can exacerbate their attack. Even if they do know that they’re having a panic attack, the attack can be very difficult for them, and they may need support to get through it. When panic attacks happen, symptoms usually come on very quickly and can include all or some of the following:
- Rapidly beating, pounding heart
- Dizziness or lightheadedness feeling faint
- Experiencing chills or overheating
How To Help Someone With An Anxiety Attack
If you are with someone who is having an anxiety attack, there are several things you can do.
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When To Seek Professional Help
While self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that theyre causing extreme distress or disrupting your daily routine, its important to seek professional help.
If youre experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isnt caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs youre taking.
If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment.
Instead Say: Ive Noticed Youve Been Anxious A Lot Lately And Im Concerned
If you notice your friend getting more and more anxious and you know they havent sought any kind of professional help, its OK to express your concern if it comes from the heart.
Instead of making it seem like they are the problem, focus on how their behavior is negatively affecting them and how youve seen anxiety change them: maybe they arent going to concerts anymore even though they used to love live music, or they havent been socializing as much and youre worried about them being lonely.
If theyre open to getting help but feel overwhelmed, offer to do some research on good therapists or to wait for them in the lobby during their first appointment. Remind them that anxiety is treatable and that this isnt something they have to fight alone.
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Breathing Exercise For Panic Attacks
If youre breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:
- breathe in as slowly, deeply and gently as you can, through your nose
- breathe out slowly, deeply and gently through your mouth
- some people find it helpful to count steadily from one to five on each in-breath and each out-breath
- close your eyes and focus on your breathing
You should start to feel better in a few minutes. You may feel tired afterwards.
What Is An Anxiety Attack
Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes theres an obvious triggergetting stuck in an elevator, for example, or thinking about the big speech you have to givebut in other cases, the attacks come out of the blue.
Anxiety attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if youre about to die or totally lose control. The physical symptoms are themselves so frightening that many people think theyre having a heart attack. After an anxiety attack is over, you may worry about having another one, particularly in a public place where help isnt available or you cant easily escape.
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Panic Disorder In Children
Panic disorder is more common in teenagers than in younger children.
Panic attacks can be particularly hard for children and young people to deal with. Severe panic disorder may affect their development and learning.
If your child has the signs and symptoms of panic disorder, they should see a GP.
After taking a detailed medical history the GP will carry out a thorough physical examination to rule out any physical causes for the symptoms.
They may refer your child to a specialist for further assessment and treatment. The specialist may recommend a course of CBT for your child.
Screening for other anxiety disorders may also be needed to help find the cause of your child’s panic attacks.