How to Help Someone with a Panic Attack and A Guide for Supportive Friends and Family

Introduction of Panic Attack:

Hyperventilation, trembling, fast heartbeats, feeling out of control….all of this can happen to a person when they suffer from a panic attack. But why does this happen? 

The answer is simple. Fear. 

But please note that while fear is not the only driving factor, it is what fuels panic attacks. Normally, people might experience panic in certain situations like forgetting what to write next in an examination or driving in heavy traffic. These feelings of anxiety and panic pass as soon as you get through the situation. However, there are some situations where a person might feel this surge of intense fear repeatedly and it can be very disturbing. It might affect daily life and limit a person from living their life to the fullest. 

How common are panic attacks?

The prevalence of anxiety disorders in adults, adolescents and children might surprise you. 

Global prevalence of panic disorders:

• 22.7% of the global population has suffered from panic disorder once in their lifetime. (2)
• 55.6% of people with panic disorders also suffer from depression. (3)
• Panic disorders are known to begin in adolescence. 

Prevalence in the India: 

• The lifetime prevalence of panic disorder in India is 0.5%
• The most common comorbid psychiatric disorder is agoraphobia (42.3%) and depression (30.9%) followed by Generalized Anxiety Disorder (10%). 
• The elderly, Urban metro, and the married/separated group have significantly higher odds of developing panic disorders. (1)

Prevalence in the USA: 

Based on diagnostic interview data from National Comorbidity Survey Replication (NCS-R), the prevalence of panic disorders in the USA has been found to be: 

• An estimated 4.7% of U.S. adults experience panic disorder at some time in their lives. 
• An estimated 2.3% of adolescents have panic disorder.
• The prevalence of panic disorder among adolescents was higher for females (2.6%) than for males (2.0%). (4)

Understanding Panic Attack:

A person having recurring panic attacks might be constantly concerned about having another one. But before deciphering ways to help someone with a panic attack, we must understand what exactly a panic attack is. 

What is a Panic Attack?

A panic attack is an episode of intense fear that is accompanied by physical reactions even when there is no real danger. Panic attacks usually come suddenly and can be triggered by factors like stress or phobias. When you are going through a panic attack, you might experience the following symptoms:

1. Rapid pounding heartbeats
2. Sweating
3. Trembling/shaking
4. Shortness of breath
5. Chest pain
6. Headache
7. Feeling detached
8. Dizziness or lightheadedness
9. Nausea
10. Abdominal distress

Panic attacks can last from a few minutes to half an hour. However, the physical and emotional effects may last for a few hours. It is normal for people to have feelings of panic when under stress or have an illness. However, when these panic attacks become frequent and start to affect the life of an individual, they may have panic disorder. 

5 Types of Panic Attack Disorders:

There are different types of panic attack disorders and most of them include a sudden surge of fear. If people are suffering from the conditions stated in the following list, they might be experiencing panic attacks frequently.  They are:

1. Obsessive-compulsive disorder
2. Social anxiety disorder
3. Specific phobias
4. Generalized anxiety disorder
5. Post-traumatic stress disorder

How to Help Someone with a Panic Attack?

Having a panic attack might cause the person to feel extremely overwhelmed by their fear. But how do you calm someone down with panic attack?

It can be difficult to watch somebody you care about have a panic attack. If you face a similar situation, you can do this:

• Take them to a quiet place if possible
• Encourage them to breathe slowly and deeply
• Don’t pressure them to speak about it
• Offer them some water if possible
• Let them know that you are there with them
• Use positive affirmations

How Does Validating Feelings Help Someone with a Panic Attack?

Validation is a powerful tool for providing support, understanding and helping someone with a panic attack disorder. You can empathize with the person and create a safe space for them to express their concerns freely. Validation also means accepting that their emotions are real and important. This helps to alleviate the shame that revolves around having panic attacks. 

For example, if your partner is having frequent panic attacks because of a long-distance relationship, here’s what you can do  to help your partner with panic attacks:

• “I can understand what you are going through, just know that I am here for you”.
• “I can see that you are struggling, but I have also seen how courageous you can be”.
• “It is not easy to go through something like this”.
• “You might feel out of control but I know that you are more powerful than that”.

How to Encourage Professional Help to Someone with Panic Attack Disorder

Offer Support and Encouragement:

Suffering and coping with panic attacks can be a difficult journey. At such times, you can ask them how you can help and address their needs. If you feel that they are refraining from doing something out of fear, do not pressure them to do it. What you can rather do is encourage them to take baby steps. Taking one step at a time would help them gain confidence and reduce the intensity of their worry.

However, if panic attacks are consuming a big part of a person’s life, they must seek professional help. You can make them understand the benefits of visiting a therapist. If they are hesitant, remind them that it's just one appointment.  It is a regular examination of your mental health. 

Neurostimulation and tDCS:

Out of the many techniques used in clinical settings, neurostimulation is emerging as a popular choice for managing panic attacks. Neurostimulation with the help of non-invasive brain stimulation techniques like tDCS uses low electrical currents to stimulate specific brain areas, more specifically the Pre-Frontal Cortex, alleviating panic attack symptoms.  Researchers also found that the patients who used tDCS responded in a better way to a trigger or threatening information. 

At Mave Health, tDCS is offered as an alternative treatment to treat mental health disorders.  The wearable device, ARC headgear delivers neurostimulation and helps treat panic attack symptoms.

What Resources and Information Can You Provide?

If your loved one is having panic attacks, the best way to support them is by providing them with resources and information about possible treatment options. You can learn about panic attacks yourself first and then offer them advice.

You can also let them know that there are pharmacological as well as non-pharmacological treatments that can help them manage panic attacks. They can also implement alternative mental health therapies if they are not confident enough to approach a doctor.

You can also encourage them to join a support group or call on a helpline number in case of emergencies. You can use the following helplines:

1. Crisis Text Line
2. KIRAN
3. AASRA
4. Mann talks

Seeking help from the available resources can help a person control their anxiety to a great extent. 

How to Support Someone with Panic Attack During Panic Attack Attacks

How Can You Remain Calm and Reassure Them?

The person having a panic attack might be overwhelmed with fear and unwanted thoughts but you must stay calm and reassure them. It is observed that reassurance works best to calm someone down with a panic attack. You can say things like:

1. “Everything is fine…just breathe”.
2. “You are stronger than what you are feeling”.
3. “What you are feeling is scary but not dangerous”.

You can also support or help them manage their panic attack using grounding techniques. However, keep in mind what not to say to someone with a panic attack. Refrain from saying phrases like “Calm down”. They already know that they have to be calm. Since they are not… they have panic attacks.

What if They Need Space or Support?

Before offering any kind of support, ask them what they need. If they need you to stay around or help them calm down, do that. If they need their space, give them, but let them know that you will be around if they need you. 

For example, your brother has a big examination coming up and is having panic attacks for the same. You can calm them down by asking them to breathe slowly or use grounding techniques. If your brother says that he needs his space for a while, give him but make sure to be around to let him know that he can rely on you for anything. 

What Grounding Techniques Can Help?

If you feel that the person having a panic attack is spiralling out of control, you can use grounding techniques to shift their focus from the fear to the present. You can use grounding techniques like:

• 333 rule of anxiety
• 5-4-3-2-1 technique 

If you do not know how to use these techniques, you can make gentle movements like gently slapping your cheeks or gently tapping your heart while breathing slowly.

You can encourage them to engage in activities that promote sensory awareness. The deliberate shift of attention will take their mind off their problems and calm them down instantly. 

How to Help Panic Attack Patients in Daily Life?

What Coping Techniques Can You Suggest?

A person suffering from panic attacks cannot always be reliant on other people to help them calm down. At some point, they have to calm down by themself. You can encourage them to start practising some coping techniques that will help them manage the panic attack symptoms. 

Practising relaxation techniques and leading a healthy lifestyle does wonders. Here’s what you can do for coping with a panic attack. 

1. Practice guided meditation
2. Practice yoga
3. Reduce alcohol intake
4. Limit caffeine consumption
5. Schedule your worry time
6. Exercise
7. Journal

How Can You Provide Distractions and Companionship?

The feeling of panic surges when you think a lot about a certain situation and are unable to bear the fear anymore. Distractions can be useful by diverting attention towards something else. 

Journaling one’s thoughts can help analyze the situation and gain clarity on the subject. You can also encourage them to engage in activities that might take their mind off their worries.

For example, your best friend has had panic attacks whenever he has to deliver a speech at his workplace. You can help them divert their attention from the speech to doing something that both of you enjoy doing like playing cricket or going to the gym together. 

How to Care for Yourself Before Helping and Supporting Someone with Panic Attack:

Remember, you don’t have to burn yourself to give light to others. In simple terms, if you are handling someone with panic attacks does not mean that you have to ignore the emotional toll it takes on you. 

Why is Setting Boundaries Important?

Helping someone with a panic attack disorder might affect you too. Take a moment to think about how much you can handle. Yes, you might care for your loved one but it’s important not to neglect your needs and well-being. Remember, if you cannot handle yourself, you won’t be able to help others. So, it is crucial to decide what are your limits and how much will you be able to help.  

How Can You Access Support for Yourself?

It is challenging to think of what to say to someone who has a panic attack. You have to think about what you can do to offer the best support. However, you have to understand that the most that you can do is lend support and be present during the tough times. It can get emotionally draining and hence talking about your concerns is important too. 

If you find yourself feeling too emotionally exhausted, you find ways to release the tension and charge yourself. It can be talking to a friend, going for a jog, exercising or journaling. 

What Mistakes Should You Avoid?

When supporting a person with panic attacks, you must avoid certain things to prevent misunderstandings. 

• You must not generalize their problems by saying things like “This happens to everybody” or “It’s not a big deal”. 
• Avoid comparing their problems with others
• Do not be too accommodating
• Do not disregard your own feelings in the process
• Don’t try to fix them
• Do not give unsolicited advice

Take note that you can only help a person so much. It is not your responsibility to cure them so you do not have to feel guilty about it. If you feel that the situation is turning too grave, you must encourage your loved one to seek professional help. 

Conclusion:

When you are dealing with somebody who is having panic attacks, you must understand that it is not simple fear but something quite big at play in their minds. Validating their feelings can help them feel more comfortable and in control.

If you are unsure what to do about it, you can just be present for them. This might provide them with a sense of security. But make sure to take on only as much as you can control. Dealing with somebody else’s problems can be emotionally draining for you too. 

If you feel that panic attacks are getting in the way of leading a fruitful life, you must consider seeking professional help. Mental health providers are trained to tackle panic attacks and guide people towards recovery in the best way possible. 

At Mave Health, we understand that panic attacks are more than just worrying too much or being too fearful. With an exceptional team of psychologists and neurostimulation techniques like ARC-tDCS, helping someone with an anxiety disorder is possible. 

References:

1. Jayasankar, P., Satish, S., Suchandra, H. H., Manjunatha, N., Rao, G. N., Gururaj, G., Varghese, M., & Benegal, V. (2023). Panic disorder: Epidemiology, disability, and treatment gap from nationally representative general population of India. Indian Journal of Psychiatry/Indian Journal of Psychiatry, 65(12), 1249–1253. https://doi.org/10.4103/indianjpsychiatry.indianjpsychiatry_825_23 
2. Kessler, R. C., Chiu, W. T., Jin, R., Ruscio, A. M., Shear, K., & Walters, E. E. (2006). The Epidemiology of Panic Attacks, panic Disorder, and Agoraphobia in the National Comorbidity Survey Replication. Archives of General Psychiatry, 63(4), 415. https://doi.org/10.1001/archpsyc.63.4.415 
3. De Jonge, P., Roest, A. M., Lim, C. C. W., Levinson, D., & Scott, K. M. (2017). Panic disorder and panic attacks. In Cambridge University Press eBooks (pp. 93–105). https://doi.org/10.1017/9781316336168.007 
4. Panic disorder. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/panic-disorder 
5. Martin, D. S. (2024, February 26). How to help someone who’s having a panic attack. WebMD. https://www.webmd.com/anxiety-panic/panic-attack-how-to-help 
6. Panic disorder: when fear overwhelms. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms 
7. Website, N. (2023, August 29). Panic disorder. nhs.uk. https://www.nhs.uk/mental-health/conditions/panic-disorder/