How To Calm Someone Down From A Panic Attack
Panic attacks can be intense overwhelming leaving the person experiencing it in a state of extreme distress. If you find yourself in the presence of someone having a panic attack it is essential to know how to help them calm down regain control. Here are some strategies to assist someone during a panic attack:
1. Stay calm supportive
It’s crucial to remain calm composed when someone near you is having a panic attack. Panicking or showing signs of distress can exacerbate their anxiety. Maintain a calm demeanor speak softly reassuringly. Make sure to express your support reassure them that they are safe.
2. Encourage deep breathing
Deep breathing exercises have a calming effect on the body can help alleviate the symptoms of a panic attack. Encourage the person to take slow deep breaths inhaling through their nose exhaling through their mouth. You can even guide them by counting slowly during each inhalation exhalation.
3. Create a quiet safe environment
Avoid crowded or noisy areas that may overwhelm the person experiencing the panic attack. If possible guide them to a quiet place where they can feel safe secure. Reducing external stimuli can help them regain control more effectively.
4. Use grounding techniques
Grounding techniques can help divert the person’s focus from their panic attack symptoms. Encourage them to engage their senses by asking them to describe objects around them or touch different textures. You can also suggest clenching releasing their fists or focusing on a specific point in the room.
5. Offer a glass of water
Sipping water can help soothe the person distract them from their panic attack. Offer a glass of water encourage them to take small sips. This simple act can provide a sense of comfort help divert their attention.
6. Practice progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing then relaxing specific muscle groups to release tension. Encourage the individual to tense relax their muscles starting from their toes working their way up to their head. This exercise can promote relaxation reduce the intensity of the panic attack.
7. Be patient supportive
Remember to remain patient throughout the process. It may take some time for the panic attack to subside fully. Offer your continued support listen attentively let them know that it is okay to feel the way they do. Avoid dismissive or judgmental comments offer reassurance.
Panic attacks can be incredibly distressing for the person experiencing them but your support assistance can make a significant difference. By staying calm promoting relaxation techniques creating a safe environment you can effectively help someone calm down from a panic attack. Remember to be patient understanding provide ongoing support.