What to Say to a Person Having a Panic Attack
Panic attacks can be incredibly overwhelming and frightening for both the person experiencing them and those around them. It’s important to know how to respond effectively to someone having a panic attack. Here are some key phrases and strategies to help provide comfort and support.
1. Remain Calm and Reassuring
The first thing to remember is to stay calm yourself. When someone is having a panic attack, their emotions can be heightened, and they may be more sensitive to their surroundings. Speak in a calm and soothing tone, and try to maintain a composed demeanor. This can help the person feel more secure and less anxious.
2. Acknowledge Their Feelings
It’s important to acknowledge the person’s feelings and let them know that their panic attack is real and valid. You can say something like, “I see that you’re having a panic attack right now, and it’s okay to feel this way.” This can help them feel understood and less alone.
3. Encourage Them to Breathe
Breathing exercises can be incredibly effective in managing a panic attack. Encourage the person to take slow, deep breaths. You can say, “Let’s try some deep breathing together. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth.” This can help them focus on their breath and calm their racing thoughts.
4. Offer Physical Comfort
Physical touch can be comforting during a panic attack. If the person is comfortable with it, you can offer a gentle touch, such as a pat on the back or a hug. This can provide a sense of safety and reassurance.
5. Encourage Them to Talk
Encourage the person to express their feelings and thoughts. Let them know that it’s okay to talk about what’s happening. You can say, “You can tell me what you’re feeling, and I’m here to listen.” This can help them process their emotions and feel supported.
6. Remind Them of Their Strength
Panic attacks can make a person feel powerless and vulnerable. Remind them of their strength and ability to overcome this difficult moment. You can say, “You’ve been through tough times before, and you can get through this too.” This can help boost their confidence and reduce their anxiety.
7. Suggest Professional Help
If panic attacks are a recurring issue, it’s important to encourage the person to seek professional help. You can say, “It might be a good idea to talk to a therapist or counselor who can help you manage these attacks. I’m here to support you through that process.” This can help them take the necessary steps to address their anxiety.
Remember, each person’s experience with panic attacks is unique, so it’s essential to tailor your response to their specific needs. By offering empathy, reassurance, and support, you can help someone having a panic attack feel more comfortable and less isolated.
