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how to help yourself/others during a anxiety/panic attack:
What does an anxiety attack look like?
Symptoms usually come on very quickly and can include all or some of the following:
-Sweating
-Shaking
-Rapid, pounding heart rate
-Difficulty breathing or shortness of breath
-Sense of doom
-Numbness
-Nausea
-Overheating
etc.
Symptoms usually come on very quickly and can include all or some of the following:
-Sweating
-Shaking
-Rapid, pounding heart rate
-Difficulty breathing or shortness of breath
-Sense of doom
-Numbness
-Nausea
-Overheating
etc.
You can help the person by doing the following:
-Speak to the person in short, simple sentences.
-Avoid surprises.
-Stay with the person and keep calm.
-Offer medicine if the person usually takes it during an attack.
-Don't make assumptions about what the person needs. Ask.
->
-Speak to the person in short, simple sentences.
-Avoid surprises.
-Stay with the person and keep calm.
-Offer medicine if the person usually takes it during an attack.
-Don't make assumptions about what the person needs. Ask.
->
Stay Calm:
A panic attack is scary for the person suffering from it, but it can also be scary for the person who is helping them. No matter what, you need to stay calm.
A panic attack is scary for the person suffering from it, but it can also be scary for the person who is helping them. No matter what, you need to stay calm.
Regulate breathing:
Do this by asking the person to take slow, deep breaths. You can also guide them through simple breathing exercises like the following:
Do this by asking the person to take slow, deep breaths. You can also guide them through simple breathing exercises like the following:
Find a focus object:
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
Use muscle relaxation techniques:
Much like deep breathing, muscle relaxation techniques can help stop your panic attack. You can do the following:
Much like deep breathing, muscle relaxation techniques can help stop your panic attack. You can do the following:
Picture your happy place:
What’s the most relaxing place in the world you can think of?
Picture yourself there, and try to focus on the details as much as possible. This place should be quiet, relaxing and calm for you.
What’s the most relaxing place in the world you can think of?
Picture yourself there, and try to focus on the details as much as possible. This place should be quiet, relaxing and calm for you.
It is also helpful to say things to the person such as:
-“You can get through this."
-“You’re doing a good job."
-"Tell me what you need now."
-“What you are feeling is scary, but it is not dangerous."
-“You can get through this."
-“You’re doing a good job."
-"Tell me what you need now."
-“What you are feeling is scary, but it is not dangerous."
Be encouraging and avoid minimizing their symptoms.
Ask the person if they want physical support.
Everyone reacts differently to being touched. Some may find it comforting, and for others it may make matters worse, even if they usually don't mind being touched.
Everyone reacts differently to being touched. Some may find it comforting, and for others it may make matters worse, even if they usually don't mind being touched.
