Sunday, March 24, 2024

How To Calm Down Someone Having A Panic Attack

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How To Prevent Panic Attacks

Calm a Panic Attack in 3 Easy Steps

The best way to prevent panic attacks is to perform slow diaphragmatic breathing. This exercise is used to prevent attacks. This should not be used while a person is having an attack. Here are the steps:

1. Sit comfortably in a chair with your feet on the floor.

2. Fold your hands on your belly.

3. Breathe in slowly and calmly.

4. Fill up the belly with a normal breath. Try not to breathe in too heavily. The hands should move up when you breathe in, as if you are filling up a balloon.

5. Avoid lifting the shoulders as you inhale rather, breathe into the stomach.

6. Breathe out slowly to the count of 5.

7. Try to slow down the rate of the exhale.

8. After the exhale, hold for 2-3 seconds before inhaling again.

9. Work to continue to slow down the pace of the breath.

10. Practice this for about 10 minutes.

Use A Paper Bag To Help To Control Your Breathing

You may have seen people using a paper bag to help them control their breathing in films or photos and wondered if this was an effective way to manage anxiety. Dr Arroll says that this can, in fact, be a helpful way to control your breathing. It helps to prevent you from inhaling too much oxygen which will regulate your breathing, she explains.

Hyperventilation makes you feel breathless so you might be gasping for air and taking in too much oxygen, Dr Arroll says, explaining that a paper bag will help to stop this and make you feel less panicked overall.

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Practice Breathing And Meditation In Your Spare Time

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Breathing exercises are always going to be beneficial even when youre not having a panic attack. You may find it easier to get your breathing under control during an actual attack if you practice slow breathing in general. Meditation can be ideal for this, as it allows you to close your eyes and focus on slow breathing.

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Feeling Of Doom And Peak

At this point youâll often experience feelings of doom. Once again, this is entirely uncontrollable, and a natural reaction the symptoms. Itâs at this point where people feel like theyâre about to die, or as though something terrible is about to happen. All of these symptoms become more and more overwhelming.

Suddenly it peaks. You experience this intense dread, and it feels like time slows down to a stop. Then everything starts to drain slowly away. You start to feel a little bit better, but only marginally so, and often youâll be filled with a considerable amount of fatigue from that entire experience. Youâll be sweaty, shaking, and possibly still have health anxiety or fears as a result. But youâll usually feel a tad bit better as it starts its slow but steady decline.

Anxiety attacks may have other symptoms as well. There are unusual symptoms like back pain, nerve firing, cold feet, and even itching. There are also severe symptoms like derealization . All of these are no more dangerous, but all of them can be very concerning to the person who is experiencing them.

Panic attacks are not dangerous events, and many who get them are completely healthy. But there are so many physical symptoms involved and so much anxiety that they often feel like something terrible is wrong with your health â even if you know you have an anxiety attack problem.

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Difference Between A Heart Attack And Panic Attack

How To Help A Panic Attack

Unlike a heart attack which is caused due to blockage of the coronary arteries, a panic attack is triggered by stress or fear. A panic attack is caused when the Amygdala senses danger and it sends message to the sympathetic nervous system, this in turn releases adrenaline creating physiological symptoms as if there is a life & death situation in front of the person.

Thus, a person ends up getting into a fight or flight mode, which one experiences when facing any kind of physical threat. The heart starts pumping blood in full force to all organs, hands get sweaty, a strange feeling of fear creeps in but in all this what the person is unable to comprehend is, why this is happening. Thereby, a person ends up fearing even more & falling prey to the symptoms more often as time goes on.

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How To Help Someone Having Panic Attacks

If someone you care about has panic attacks, it might be helpful if you know what to do when one starts.

Seeing someone have a panic attack can be a bit scary. Your friend or relative might be:

  • pale and sweating
  • preparing to run or telling you we need to go
  • frozen or looking terrified
  • suddenly feeling overwhelmed and acting very agitated

The first thing for you to remember is to keep calm. The attack will pass and you can help by staying with them and talking calmly.

How To Prevent A Panic Attack

  • Limiting your use of alcohol, caffeine, and nicotine or avoiding them completely.
  • Eating a balanced diet.
  • Joining a support group such as one through the ADAA.

Treatment can also include identifying panic-inducing environments or situations and developing coping skills to help decrease your stress.

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Focus On Taking Action

A soothing voice might help some people, but try to avoid saying things like Dont worry over and over. You might mean well, but your words may not help in the moment. Try these suggestions:

  • Remind your friend to take slow, deep breaths and breathe with them. This can often help as they start to mirror your actions.
  • Ask them to count backwards slowly from 100.
  • Help them to get comfortable .
  • Ask them to name five things they can see, hear, smell or feel.
  • Reassure them that theyre experiencing panic and that it will go away.
  • If the symptoms continue, become worse, or they dont improve after 2030 minutes, call 000.

Speak Supportively To Yourself

How To Calm Down During A Panic Attack

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With this in mind, you may want to try talking to yourself about whats happening, and why its okay. When a panic attack kicks in, you may want to say, Okay, it feels like Im having a panic attack. Im going to be okay, its just anxiety and it cant physically hurt me. Itll be over in a few minutes.

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Therapy Can Be Helpful If You Dont Know Your Triggers

If you know that you drink far too much caffeine or alcohol and thats triggered every panic attack youve had, therapy might not be the number one priority for you, but if its a case of having severe anxiety and you dont know what triggers your panic attacks, therapy can help to explore your feelings and your past experiences to better understand whats causing them.

How To Calm A Panic Attack

9 min read

Have you ever experienced shortage of breath? Or the feeling as if your heart is pounding even harder than a train on a track? These could be the after-effects of a heavy workout, but what if you experience these symptoms in the dead of the night or during the normal course of the day? If you have experienced something like this then you could have undergone an episode of anxiety or panic attack.

Panic attacks can seem extremely similar to a heart attack, which makes the person having them even more scared while having it. But if its not a heart attack, then what is going on in the body that causes a panic attack?

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Learn To Recognize The Signs Of Anxiety

Anxiety disorder is the most common mental health condition in the United States, affecting up to 18% of the population. Knowing the signs of anxiety can help you realize when someone you love is having fearful thoughts or feelings. Symptoms vary from person to person but can be broken into three categories:

Can You Make It Less Likely To Have A Panic Attack

How To Bring Yourself Out Of An Anxiety Attack

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There are some healthy lifestyle choices that you can make to encourage less chance of a panic attack, which includes getting regular exercise, avoiding substances like caffeine, tobacco and alcohol which could make anxiety worse, and practicing breathing exercises. You can also seek professional support from your doctor .

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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.

What Causes A Panic Attack

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There are many reasons for panic attacks, and there also can be no reason at all. There are things which can cause a panic attack to be more likely, such as having extreme anxiety, using substances, having certain medications, too much caffeine or being in an extremely frightening or stressful situation that causes you to panic.

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What Are Some Common Triggers

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Panic attacks do usually happen when youre exposed to an environmental trigger which can cause an emotional and physical response in you. The most common of these can be social events for people with social anxiety, situations of extreme conflict or confrontation, public speaking or being triggered by something that reminds you of a past event. But in some cases, there may be no trigger at all.

How To Help Someone With A Panic Attack

How to help your friend during a panic attack – BBC

Asked by: Dr. Skylar Windler

  • Stay with the person and keep calm.
  • Offer medicine if the person usually takes it during an attack.
  • Dont make assumptions about what the person needs.
  • Speak to the person in short, simple sentences.
  • Be predictable.
  • Help slow the persons breathing by breathing with him or her or by counting slowly to 10.
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    What Is The 54321 Rule For Anxiety

    The 5-4-3-2-1 tool is a simple yet effective method for regaining control of your mind when anxiety threatens to take over – and it consists of more than counting backwards from five. Rather, the hack helps bring us back to the present by relying on our five senses – sight, sound, touch, smell, and taste.

    Focus On Your Senses And Surroundings

    When you are having a panic attack, you can feel out of touch with things around you. One way you can feel back in touch with your surroundings is by picking out five things you can see, hear, taste, touch, or smell. This is called a grounding exercise. You can pick a couple for each sense, or focus on one sense, like finding five things that you can see. This can help you feel connected with your surroundings and in control.

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    How To Cope With Panic Attacks

    When you have had a panic attack, you might worry about if – or when – you are next going to have one. This can make everyday tasks like going to school, leaving the house or meeting up with friends much more difficult. But remember, you are not alone and there is support available to help you get through this. If you are worried about when you are next going to have a panic attack, here are some things that can help you cope.

    Speak to someone you trust. If you are feeling anxious or worried that you might have a panic attack, talk to friends or family. They can help you take your mind off what is making you feel panicked and support you to find the help you need. If you are struggling to say how you are feeling, you can always write your thoughts down or put them in notes on your phone if you are planning to speak to a teacher or your GP.

    If you are worried about having a panic attack at school, college, or university, speak to a teacher or a member of staff. They can work with you to help you with things like finding a safe space to take some time out if you are feeling anxious or panicked.

    If you feel like youre struggling to cope with everyday tasks, speak to your GP. They can listen to how you are feeling and suggest different types of treatments like therapy or counselling or medication for anxiety to help you tackle your panic attacks.

    Tool #: Focus On A Specific Object

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    Once youve taken some deep breaths and grounded yourself, pick one object to focus on and mindfully study it. The point of this exercise is to extend the process of grounding yourself in the present.

    It can also help you refocus your attention away from any automatic thoughts that may be making your panic attack worse or reactions to the physical sensations you feel. Often our reaction to a panic attack can exacerbate symptoms, so it can be incredibly helpful to distract yourself with an object.

    Object Focus Instructions:

  • Find an object to focus on and take some time to notice it.

  • Is it smooth? Rough? Squishy? What colors are you seeing? Are there any other unique characteristics? Mindfully study it like a scientist.

  • You can either find something in the moment or plan ahead by carrying a key chain or something portable.

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    What Are The Signs And Symptoms Of A Panic Attack

    When you are having a panic attack, your body can react in different ways. You might:

    • feel out of breath, start breathing really quickly or find it harder to breathe
    • feel light-headed, like you might faint
    • find lights a lot brighter and more intense
    • experience your heart beating really fast, perhaps feeling as if you are having a heart attack
    • sweat more than usual

    Breathwork In Any Environment

    The above tips can be difficult to do in a crowded spot or if you don’t have the kit with you. Luckily, breathwork techniques can be done anywhere, anytime.

    “Depending on your environment, you can try progressive muscle relaxation, meditation or square breathing,” says Bruha.

    Square breathing uses four actions, each lasting for about four seconds.

    Square breathing instructions:

    • Breathe in through your nose while counting to four
    • Hold your breath for a count of four
    • Exhale slowly to a count of four
    • Hold your breath for a count of four

    Repeat these four actions, for as long as you want to.

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    Conversation With Positive Words And Affirmations:

    What someone says when confronted by someone suffering from an attack of panic is equally essential to what they are doing.

    • Engaging in conversation may help distract the person from the symptoms and aid the person manage their breathing. It is crucial to inquire whether the person needs assistance rather than thinking that they have a need. These are guidelines regarding what to say and how to act:
    • Questions: introduce yourself. Then ask the person if they require assistance. If they do, ask them whether they feel theyre experiencing panic attacks. This question could bring them back from previous panic attacks and the way they came back.
    • Stay or leave: Let the person know that they dont need to remain in the same place. Removing yourself from a particular circumstance can ease the burden of a person suffering from an anxiety attack.
    • Positive phrases: Staying positive and non-judgmental is essential. Help the person realize that youre there to support them. Theyre safe and will be able to overcome this. Make them aware that panic attacks are only temporary.
    • Begin a casual conversation: An engaging chat can distract someone from the signs. If youre a friend, try to bring up an issue theyre keen on to help them find something else to think about.

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    Making Conversation And Positive Affirmations

    Tips to Reduce Panic Attacks and Anxiety

    What a person says in response to someone having a panic attack is just as important as what they do. Engaging in conversation can distract from the extreme symptoms and help the person regulate their breathing. It is important to ask whether a person requires help rather than just assuming that they do. Here are some guidelines on what to say and do:

    • Ask questions: Introduce yourself and ask if the person needs help. If so, ask them if they think that they are having a panic attack and whether they have had one before. This prompt may remind them about previous attacks and how they recovered.
    • Stay or go: Let the person know that they do not have to stay where they are. Leaving a certain situation can take the pressure off someone having a panic attack. Find out what makes them feel most comfortable.
    • Kind words: Staying positive and nonjudgmental is important. Help the person understand that you are there to assist them, they are safe, and they are going to get through this. Remind them that the panic attack is only temporary.
    • Have a friendly conversation: An engaging chat can help distract a person from their symptoms. If you are a friend, gently bring up a topic that they are interested in to help them think of something else.

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