Part 1 to this guide was about helping someone with anxiety while they aren't having a panic attack. Part 2 [this chapter] is about helping someone else during a panic attack.
But first, you must determine if the person is actually having a panic attack. Look for these symptoms:
- Hyperventilating
- Sweating
- Fidgeting
- Pacing
- Distress
- Panicked Statements ["I'm going to die, I feel weak, I feel light-headed," etc.]
- Short, Clipped Answers [or inability to speak]
- Anger/Irritability
- Unsteady on Feet
- Shifting Around
If someone exhibits 4 or more of these symptoms, it's likely they're experiencing a panic attack.
Here's what you should do once you've determined that it's a panic attack:
- If it's the person's first panic attack, go to the hospital
- Ask if they are okay; if they say no, stay with them; if they say yes but it's clear they're in distress, stay with them; if they insist you leave, respect that, but check back in a few minutes
- If they are in a crowded area, escort them somewhere safe and quiet, preferably a darkened room with little outside stimuli
- Remind them to breathe
- Don't leave them alone
- Reassure them that you're there for them
- Reassure them that they're real and safe
- Reassure them that the panic is temporary and will pass eventually
- Establish boundaries [ask these questions: "has this happened before?" "do you know how to deal with this?" "can I touch you?"]
- Respect boundaries
- If they consent to touch, start gentle [rub their shoulder/back, pet their hair, place a hand on their knee]
- Make sure, if you touch them, it's firm and grounding [not painful]
- Let them know where you're touching them before you do [ex: "I'm going to touch your back," "I'm going to give you a hug," etc.]
- Direct them through breathing exercises [tell them: "breathe in for four seconds, hold for 7 seconds, breathe out for 8 seconds"]
- If they consent to touch, hold their hand; trace a circle on the back of their hand with your thumb [keep firm pressure] and tell them to breathe in when your thumb is going up, and breathe out when your thumb is going down; go slowly
- Ask grounding questions [make sure they are yes/no questions if they can't talk/it's hard for them to talk]; examples can include: "how old are you?" "do you know what ____ is?" "who's in your family?" "where are you right now?"
- Offer a fidget toy/lavender-scented object/something to fiddle with
- Offer headphones, if you have them
- If they accept the headphones, play a calming song [Weightless by Macaroni Union is very effective]
- Tell them to name 5 things they can see, 4 things they can hear, 3 things they can touch, 2 things they can smell, and 1 thing they can taste
- Ask if there's anything that triggered the attack; if there is, make sure they avoid the trigger; if not, accept that there's nothing and don't keep pressing
- After they've calmed down a bit, ask again if you can touch them; the same rules apply here; if they say yes, use gentle but firm pressure to ground them; if they say no, don't touch them
- Ask if you should call anyone for them
- Grab a cold, damp washcloth and hold it against their forehead/let them take it
- Remain calm throughout; don't show outward signs of distress or panic until you're not around the person anymore
- Once they've completely calmed down, ask if they want a hug; many people want a hug after a panic attack; if they say no, respect their decision
- Offer to watch a comedy/funny video with them
- Make them tea/a light snack
- Make sure they get home okay, if they're not already there
- Tell them to take a nap or at least take it easy the rest of the day
- Encourage them to let out their emotions; reassure them that it's okay to cry or yell [if the environment permits it]
Here's a list of things you should not do under any circumstance.
Do Not:
- tell them that other people have it worse
- demand they calm down
- threaten them if they don't/can't calm down
- tell them that their symptoms are fake
- roll your eyes
- leave them alone
- touch them without consent
- tell other people they're having a panic attack without the person's permission
- refuse to acknowledge their panic attack
- overreact
- go into a panic
- let them spiral down and get worse
- tell them they're making up their panic attack
- tell them they're doing it for attention
- draw attention to their panic attack
- refuse to help them
- tell them they're on their own
- tell them they have to calm down right now
- tell them to breathe into a paper bag
- leave them alone if they faint
If the person faints:
- Wait 1 minute; if they do not wake up, call an ambulance
- Have them drink water when they wake up
- Have them lay down for 10 minutes after
-Run a cool cloth over their forehead
- Give them a light snack a little bit after waking up [crackers, a granola bar, etc.]
If it's been over 20 minutes and the person has not calmed down, it's time to seek outside help. You can call the NAMI hotline [1-800-950-6264] and get advice, or you can call someone either you or the person knows; make sure this person is knowledgeable on panic attacks/anxiety disorders.
And finally, just remember that not everything will work for everyone! Some things might make their symptoms worse. If this happens, stop doing whatever is making it worse immediately and find another method.
They will get through this!
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Self Help Guide
No FicciónHi! This book is meant to detail self help techniques for dealing with all sorts of situations. Some things you may encounter while reading this guide include: -Coping techniques for depression, anxiety, and other mental illnesses -Coming to terms w...