What To Do When Someone Has An Anxiety Attack?

Navigating the Storm: How to Help During an Anxiety Attack

Witnessing a friend or loved one in the throes of an anxiety attack can be akin to standing on the shoreline, feeling utterly powerless as you watch a storm wreak havoc on the ocean’s surface. It’s a harrowing scene — their breath quickens, their chest tightens, and the world seems to collapse around them. You’re left wondering, “What on earth do I do?” Well, fret not; you’re about to become the lighthouse guiding them back to calmer waters.

Anchor Them With Your Presence

First things first, let’s debunk a common myth: you don’t need to be a certified therapist to be of help. Your presence alone can be a mighty anchor. Here are a few steps to gently steer them through the storm:

Listen Without Judging

Sometimes, all it takes to lighten the load is a pair of ears. Listen intently without trying to fix the unfixable. Resist the urge to say, “Just relax,” or, “There’s nothing to worry about.” These phrases, though well-intentioned, can sometimes feel dismissive. Instead, try, “I’m here for you. How can I help?”

Breathe Together

Breathing is the rudder that can help navigate through anxiety. Encourage them to take slow, deep breaths. Breathe with them. In for four seconds, hold for four, out for four. It’s a technique as old as time but effective enough to calm the tempestuous seas of anxiety.

Provide a Safe Haven

Ensure they’re in an environment where they feel secure. Sometimes, a change of scenery—a quieter or more comfortable setting—can work wonders. It’s about creating a bubble where the chaos of the external world can’t penetrate.

Distract, But Don’t Detach

Engaging them in a low-stakes activity or conversation can sometimes derail the anxiety train. It could be as simple as discussing a favorite book or gently guiding them through visualizing a place where they feel at peace. Distraction can be a powerful tool, provided it’s used wisely and doesn’t come off as minimizing their feelings.

Building a Toolbox

Now, let’s talk long-term strategy. Helping someone build a toolbox of coping mechanisms and resources is like teaching them to sail. They’ll be better equipped to face future storms:

• Educate Yourself: Understanding the nuances of anxiety disorders can transform the support you offer from helpful to transformative.
• Encourage Professional Help: There’s no shame in seeking the guidance of a therapist or counselor. Sometimes, the best support you can offer is encouraging them to take that step.
• Promote Self-Care: Regular physical activity, a balanced diet, and enough sleep can significantly impact mental health. Encourage small, manageable lifestyle changes.
• Stay Patient and Supportive: Remember, recovery is not linear. There will be good days and bad ones. Your unwavering support, even on the rough days, can make all the difference.

Watching someone you care about navigate the tumultuous waters of an anxiety attack is no small ordeal. But armed with understanding, patience, and a few practical strategies, you can offer them a lifeline. Your support might just be the beacon of hope they need to find their way back to calmer shores. Remember, you’re not just helping them weather a storm—you’re helping them build the resilience to sail through future ones. So, adjust your sails, take a deep breath, and know that your support can make all the difference in the world.