How To Help Someone Having an Anxiety Attack
The many stressors of the world can creep up on us. When we don’t know how to manage them, an anxiety attack could pull the rug from beneath our feet.
If you see someone suffering an anxiety attack, wanting to help is only natural. Here are a few ways to help someone regain their bearings.
What Causes Anxiety Attacks?
An anxiety attack is the result of our anxiety and stress levels going beyond their breaking point. We usually have an understanding of how anxiety typically feels in our bodies, and many of us are used to the rapid thoughts and flightiness that can accompany it. But when you feel stressed or anxious for too long and don’t have a way to release the tension, it cab stockpile and overflow.
Signs of an oncoming anxiety attack may be physical or emotional. Stress is one of the most common causes of headaches and migraines, and chronic headaches may be telltale signs of an anxiety attack. Agitation and a look of fear are also significant details we may notice in people before an anxiety attack occurs. The ability to recognize these signs can help you assist people before and during an attack and feel more prepared to take action.
How To Help Someone Having an Anxiety Attack
Be Present, But Don’t Crowd Them
Feeling alone may increase the intensity of an anxiety attack, as a person may feel that no one can help them. If you see someone having an anxiety attack, being present to help them feel supported is essential. Making your presence known with a simple “I’m here for you” or by holding their hand is a small gesture that can greatly improve the situation.
However, it’s important to approach the situation carefully. An anxiety attack makes one feel extreme unease with their surroundings and a general feeling of being on edge. Feeling crowded or as though one doesn’t have space to come down from the episode can worsen the situation. Stay present for the person, but give them space to calm down in their own way.
Breathe With Them
Shortness of breath is one of the most common symptoms of an anxiety attack. You can help someone having an anxiety attack by breathing with them. Match the person’s breathing and help them see that you’re there to support them by experiencing the same physical sensations they are.
Then, subtly slow down your breathing to a steady rhythm, and wait until their breathing begins to match yours. Continue this reduction in breathing pace until they begin to appear calmer.
Avoid Cliché Phrases
It’s easy to fall back on cliché phrases when someone’s going through a difficult time. Phrases such as “Calm down” or “You’re going to be okay” have good intentions, but they typically aren’t helpful in situations in which neither feels realistic. Instead, choose personable, organic phrases such as “I’m right here, and I’m not going anywhere.”
Anxiety attacks are possible for anyone, and we need the right tools to help others through these attacks. Use these tips if you ever need to help a friend or stranger.
