How Not to Make It Worse During a Panic Attack

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To the bystander, a panic attack can look like a full-body exorcism. He only hyperventilated once when I was a teenager and someone called an ambulance. In other cases, panic attacks are less obvious. When a friend of mine had an episode at a restaurant a few years ago, she managed to go to the bathroom without anyone noticing that something was wrong. (If so, they said nothing.)

Panic attacks are caused by the brain Take over by fear or stress — Often there are no warnings or discernible triggers. “It usually escalates, peaks within minutes, and stops escalating after a few minutes,” he says. Dr. Leah Katz, a psychologist who specializes in anxiety. “You get short of breath, dizzy, tingling, sweaty. Your heart is pounding. You may feel like you’re losing control or going crazy.” “I thought I was going to die.”)

A person who witnesses a panic attack may not know what is happening. When a loved one or someone is shivering and sobbing in front of you, this is terrible. What have you done? Is there a way to make it better, or at least not make it worse?

Everyone said the most important thing was to stay calm. “As a supporter, you have to find your own stillness so that the other person’s fears can rest,” he says. Satya Doyle Byokpsychotherapist and author Quarter Life: Self-Exploration in Early AdulthoodShe recommends taking a deep breath and focusing on body sensations (feet on the floor, room temperature). Your ability to keep a cool head lets others know they are safe and cared for.

It might help identify what’s going on, but try not to minimize it. “If you call it ‘just a panic attack,’ the person may feel judged or abandoned,” he says Byock. “It’s better to say nonjudgmentally, ‘I think you’re having a panic attack.'” It can reassure them that what they’re going through will pass, she added. Trying to persuade them to ‘just stop’ or ‘calm down’ is threatening and makes everything worse. ”

The next step is to ask very simple questions about what they can do. “They may not know what they need, so be patient,” says Dr. Katz. “Keep your questions brief and concise. When someone is having a panic attack, they are unable to articulate themselves and sometimes even speak. Some suggestions: I would love to talk to you Do you want me by your side right now Do you need space Do you want to hold my hand?

You can provide physical comfort, but don’t force it. “You might pick up a glass of water and just hold it. Offer things gently without being aggressive or aggressive,” adds Dr. Katz. It can also soothe different senses. “Drinking something cold or hot, taking a hot shower, or holding ice cubes can bring a person back to life.” I remember feeling that ice water was wonderful because I was drawing

You may have heard (or seen in the movies) that blowing into a paper bag stops hyperventilation. This may work for some people, but can be dangerous for others. And pushing a bag to someone’s face when they’re in pain is probably not a good idea unless they explicitly ask for it.

Panic attacks themselves are not dangerous or harmful and usually do not require urgent medical attention.But it’s very common for people mistake a panic attack for a heart attack (I know someone who did this and called 911). If you’re really worried, seeing a doctor isn’t wrong, but it’s usually not necessary.

After the panic attack subsides, proceed to the next step. Most likely, a person will be exhausted and want to rest. Liquids and electrolytes are a good idea. (The shot of bourbon my friend at the restaurant drank to “calm her nerves” isn’t: “When you’re experiencing great anxiety, turning to substances encourages dependence.” and can enhance escape behavior,” says Dr. Katz.) After having a panic attack, I went home and took a nap. Again, it helps to ask the person what they need — the Netflix coma who ordered French fries from Space, Company, or Shake Shack twice?

Finally, depending on your relationship with the person, you may want to follow up on what happened. “Once they’ve both recovered, it’s helpful to check in to see how they’re doing and talk about what they feel is holding them back,” Dr. Katz says. Is there anything else I can do?'” Even if they can’t answer, it’s comforting to know that you care enough to ask the question.