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How To Help Someone With A Panic Attack Over Text

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When To Get Help

Help During A Panic or Anxiety Attack

See a GP if you’ve been experiencing symptoms of panic disorder.

They’ll ask you to describe your symptoms, how often you get them, and how long you have had them.

They may also carry out a physical examination to rule out other conditions that could be causing your symptoms.

It can sometimes be difficult to talk about your feelings, emotions and personal life, but try not to feel anxious or embarrassed.

You may be diagnosed with panic disorder if you have regular and unexpected panic attacks followed by at least a month of continuous worry or concern about having further attacks.

Dont Compare Normal Stress To Their Fear Of Panic:

Sometimes people start comparing their normal stress to the fear of panic or panic attacks. However, this is something you should avoid doing, especially when you are willing to help some with panic attacks.

Maybe you have felt anxious or stressed in a dangerous situation. However, these experiences are not quite the same as someone suffering from a panic attack. You should try not to compare your normal stress or anxiety with the experiences of panic attacks in case of people you are willing to help.

We would also let you know that someone having panic attacks might also feel helpless, physical pain and discomfort, and might be unable to manage the things what is happening with them.

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:

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How To Distract From A Panic Attacks

The next time you experience a panic attack or intense anxiety, try to keep emotions in check by temporarily distracting yourself. The following is a list of some distraction techniques you may want to try when faced with overwhelming emotions:

  • Count Your Breaths: Inhale and exhale, counting as one then inhale and exhale and count two, etc. Continue counting each cycle of breath until you reach 10. If you lose count, go ahead and start over from one.
  • Use Entertainment: Read something of interest, such as reading a book or flipping through an enjoyable magazine. If reading doesnt work, you may want to try watching TV or a movie to set your mind on something else. Listening to music may help you feel calmer. Research has also shown that playing video games can be effective for distracting people from anxiety.
  • Engage in a Relaxation Technique: Relaxation techniques such as visualization, progressive muscle relaxation , or mindfulness meditation can help you re-center and find a sense of calm.
  • Participate in a Creative Pursuit: You may find that strong emotions are lessened when you get your creative juices flowing. Some activities may include making art or crafts.

Relaxation activities can help divert your mind and let you refocus on more pleasant thoughts. Plus, it is difficult to feel anxious and upset when in a relaxed state of mind.

Tips To Help You Get Through A Panic Attack

How To Help Someone Who Is Having A Panic Attack

Panic attacks can be physically and mentally exhausting, and they are often difficult to manage. We reached out to members of our community for suggestions on how to cope with panic attacks and anxiety. Here are some helpful ideas that you came up with.

1. Know your triggers

Increasing self-awareness and knowledge about your own mental health is always a plus. The more you KNOW your triggers and how your anxiety presents itself, the easier it will be to talk yourself through an attack. Mindy H.

2. Leave the situation

I remove myself from the situation immediately, go home, and pet my dogs its the best I can do right now. I have to take care of myself, and when my body is sending me distress signals, I have learned to respond before I have a meltdown. Cathy M.

I hide in bathrooms I feel safe in the cubicles. Jon I.

I go for a walk. Even if Im at work, a quick 10 or 15 minute walk works wonders. Melissa S.

3. Grounding techniques

I look around to find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste. Its called grounding. Sam A.

Grounding techniques. Focus on whats around you, what it looks like, the smell, the texture. Gia S.

Look around you for

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This is called grounding. It can help when you feel like you have lost control of your surroundings and/or your head. Tracy K.

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Engage In Light Exercise

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because youre stressed, choose light exercise thats gentle on the body, like walking or swimming.

The exception to this is if youre hyperventilating or struggling to breathe. Do what you can to catch your breath first.

Dont Give Them Advises:

You must know that not every coping technique helps everyone having panic attacks. Though certain techniques like deep breathing and various other relaxation techniques can have some benefits, but, they generally help when practiced daily. These techniques might not help everyone with panic attack, when tried during moments of attack.

So, you should avoid telling someone how to manage their symptoms of panic attacks. Though you can help them by reminding them to breathe and take deep breaths. But, do not just keep advising them continuously when they are having a panic attack. Instead, wait until they ask you for any suggestion.

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Things People With Anxiety Want You To Know About Panic Attacks

Imagine that in the course of your daily life while in a meeting, eating in a restaurant or watching TV you’re gripped with panic. Your heart races, you can’t breathe, your hands shake. You’re certain you’re dying.

Plenty of people don’t have to imagine this: They’ve experienced it. This is what a panic attack often feels like. But there’s far more to it than just the symptoms alone. Here’s what you need to know about what it’s really like to experience panic attacks.

Everybody experiences panic in a different way so don’t assume you know what to do. Instead, the best course of action is simply to ask them what they would like.

The first thing you can do is learn to accept and understand but what the person is suffering is very real and true. It is not a figment of their imagination, is not a sign of weakness, it is actually something quite terrifying and uncontrollable because the entire mind and body is experiencing an extreme case of the fight or flight response.

Understanding this means that you can provide the necessary comfort and encouragement to help that person through their episode.

A common concern people have is that everyone is staring at them which can lead to feelings of embarrassment. So it’s a good idea to move them away to a quiet space.

High levels of anxiety will affect a persons ability to think straight, so be concise and clear in your language and don’t offer a range of choices as this will only confuse the situation.

How Are Anxiety Disorders Treated

How to help someone with panic attacks | How to calm someone down

Anxiety disorders can be treated by mental health professionals, or therapists. A therapist can look at the symptoms someone is dealing with, diagnose the specific anxiety disorder, and create a plan to help the person get relief.

A particular type of talk therapy called cognitive-behavior therapy is often used. In CBT, a person learns new ways to think and act in situations that can cause anxiety, and to manage and deal with stress. The therapist provides support and guidance and teaches new coping skills, such as relaxation techniques or breathing exercises. Sometimes, but not always, medication is used as part of the treatment for anxiety.

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I Know Its Tough But This Feeling Wont Last Forever

This one serves as a gentle reminder that, even though it never feels like it in the moment, anxious feelings do eventually fade. Just remember you canât speed up the process or talk someone out of anxiety. You can, however, âvalidate their feelings,â Mack says, âwhile also offering supportive and more reality-based messages of hope and well-being.â

Ask Them How You Can Help Them:

We would make you know that most patients experiencing panic attacks or living with other types of anxiety, usually know their coping methods.

So, before offering them any help, keep in your mind to ask them if they need any help or the ways about how you can help them. You should, however, know that during a panic attack, they might find it difficult to communicate with you. So, you should ask them in advance how you can help them when they experience the attack when you are with them.

Make sure that during an attack, you just keep yourself calm and be prepared to help them with all possibilities.

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What Is A Distraction Technique

A distraction technique is simply any activity that you engage in to redirect your mind off your current emotions. Instead of putting all your energy into the upsetting emotion, you reset your attention to something else. When you distract yourself, you are able to manage your strong emotions by bringing your focus elsewhere.

Distraction techniques are often used along with other coping mechanisms. For instance, once your attention has shifted elsewhere and the intensity of your emotion has dissipated, it is then time to cope with this emotion in a healthy manner. Additional coping can then occur through strategies such as relaxation or other self-help techniques.

Treatment For Panic Attacks And Panic Disorder

Panic Attack Tip. #anxiety #coping #help

The most effective form of professional treatment for tackling panic attacks, panic disorder, and agoraphobia is therapy. Even a short course of treatment can help.

Cognitive behavioral therapy focuses on the thinking patterns and behaviors that are sustaining or triggering your panic attacks and helps you look at your fears in a more realistic light. For example, if you had a panic attack while driving, what is the worst thing that would really happen? While you might have to pull over to the side of the road, you are not likely to crash your car or have a heart attack. Once you learn that nothing truly disastrous is going to happen, the experience of panic becomes less terrifying.

Hotlines and support

NAMI Helpline Trained volunteers can provide information, referrals, and support for those suffering from anxiety disorders in the U.S. Call 1-800-950-6264.

Find a Therapist Search for anxiety disorder treatment providers in the U.S.

Support Groups List of support groups in the U.S., Canada, Australia, and South Africa.

Anxiety UK Information, support, and a dedicated helpline for UK sufferers and their families. Call: 03444 775 774.

Anxiety Canada Provides links to services in different Canadian provinces.

SANE Help Centre Provides information about symptoms, treatments, medications, and where to go for support in Australia. Call: 1800 18 7263. .

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How Anxiety Disorders Affect People

For people dealing with anxiety disorders, symptoms can feel strange and confusing at first. For some, the physical sensations can be strong and upsetting. For others, feelings of doom or fear that can happen for no apparent reason can make them feel scared, unprotected, and on guard. Constant worries can make a person feel overwhelmed by every little thing. All this can affect someone’s concentration, confidence, sleep, appetite, and outlook.

People with anxiety disorders might avoid talking about their worries, thinking that others might not understand. They may fear being unfairly judged, or considered weak or scared. Although anxiety disorders are common, people who have them may feel misunderstood or alone.

Some people with anxiety disorders might blame themselves. They may feel embarrassed or ashamed, or mistakenly think that anxiety is a weakness or a personal failing. Anxiety can keep people from going places or doing things they enjoy.

The good news is, doctors today understand anxiety disorders better than ever before and, with treatment, a person can feel better.

Why Is This Blog About What To Say To Someone Having A Panic Attack Over Text Important

As discussed, what we say to someone that is having a panic attack over a text message it is not easy but can make a huge difference.

The most important thing to remember is to make sure you let them know you are there, avoid panicking, getting angry and any judgments or criticisms since it is not helpful at all.

In addition, advise your loved one to get additional professional help if they are feeling too overwhelmed during their attacks, or if they feel they have lost control over their emotions leading them to depression or feeling sad all the time.

Please feel free to comment in the comments section.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

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Treatment Options For Patients With Anxiety

There are two primary treatments for individuals with anxiety:

  • Cognitive behavioral therapy , which involves learning how to lower anxiety and face distressing situations.
  • Medication management with antidepressants, which works well on its own but even better when coupled with CBT.

During therapy, continue to show your support by:

  • Asking your loved one what you can do to help them.
  • Asking if you can attend a therapy session to learn some skills to better support them.
  • Making time for your own life and interests to sustain your energy.
  • Encouraging your loved one to try another therapist if the first one isnt a good fit.

How To Handle A Panic Attack

Signs of 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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Things You Shouldn’t Do

Donât try to minimize it. Understand that the panic you see is real to your friend, even if the cause may not appear rational to you.

Donât be judgmental or critical. Blaming someone for a panic attack doesnât help. Donât try to talk them out of it, either.

If you know what causes your friend’s attacks, donât help them avoid the situation. Escape now could be harmful later. It could make the anxiety worse and raise the odds for more attacks. They may also become reliant on you to shield them from their fears.

The Unofficial Dos And Donts Of Being Around Someone With An Anxiety Disorder

Frequently on the Internet I see various articles for sufferers of anxiety or panic disorders about how to deal with anxiety or panic attacks while theyre happening. What I see less often is articles with information for friends and family of a sufferer on how to help them. It certainly shouldnt be anyone elses responsibility to fix the problem because that can only truly be done by the person whos experiencing the anxiety. But the easiest way for a person to overcome anxiety or panic is having someone they are completely comfortable with around them someone that can assure them everything is going to be okay.

Ive been fortunate enough to clear up a lot of my issues thanks to these points and additional lifestyle changes like diet and exercise. Based on my experience talking with others, many people can relate. Please know I am not a doctor, and if you think you or someone else is having serious issues with anxiety or panic disorders, seek professional medical advice. I just write these tips based on my own experience.

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Yelling At Someone During A Panic Attack

Yelling at someone during a panic attack can be extremely detrimental to the persons psychological well-being, and yelling at them can cause their body to go into a fight-or-flight mode, which may make the panic attack much worse.

Some people think that yelling at someone during a panic attack may snap them out of their condition and they will stop spiraling, because the loud noise will interrupt their thought process and bring them back to reality, so to speak, but it is not so.

The truth is that the brain processes yelling or raised voices in the same way that it processes danger, and the structure of the brain that is responsible for the experience of fear, which is the Amygdala, is activated when someone hears loud noises.

Since someone having a panic attack is likely already experiencing increased activity in their amygdala, the chances of them worsening when someone yells at them are even higher, because they can start feeling more fear and that will only worsen their condition.

Another reason yelling at someone having a panic attack is not a good idea is because yelling at someone can cause an overproduction of cortisol in their system, and this hormone is responsible for causing the person to feel the physical symptoms of anxiety.

While the wild animals and predators arent there anymore, the hormones are, and sometimes they start firing for no reason, when they mistake a circumstance for true danger, and yelling can add to this feeling of danger.

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