Remain calm and composed yourself. Your demeanor can have a significant impact on the person experiencing panic. Your calm presence can help reassure them and reduce their anxiety.
Listen Actively: Allow the person to express their feelings and experiences without interruption. Listen attentively and validate their emotions. Let them know that it’s okay to feel scared or anxious and that you’re there to support them.
Encourage Deep Breathing: Guide the person through deep breathing exercises to help regulate their breathing and calm their nervous system. Encourage them to take slow, deep breaths in through their nose and out through their mouth.
Use Grounding Techniques: Help the person ground themselves in the present moment by focusing on their senses. Encourage them to identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
Provide Reassurance: Offer words of reassurance and encouragement. Remind the person that panic attacks are temporary and that they have the strength to get through it. Let them know that you’re there to support them and that they’re not alone.
Explore Coping Strategies: Discuss coping strategies and techniques that can help manage panic attacks in the moment and prevent future episodes. This may include mindfulness meditation, progressive muscle relaxation, visualization exercises, or seeking professional help from a therapist or counselor.
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Encourage Self-Care: Emphasize the importance of self-care practices such as regular exercise, adequate sleep, healthy eating, and stress management techniques. Encourage the person to prioritize their well-being and engage in activities that promote relaxation and self-soothing.
Offer Resources: Provide information about resources and support services available to them, such as hotlines, support groups, or mental health professionals. Encourage them to reach out for help if they need additional support or guidance.
Remember that everyone experiences panic differently, so it’s essential to tailor your approach to the individual’s needs and preferences. Your support and guidance can make a significant difference in helping them navigate through moments of panic and build resilience over time. If you’re unsure about how to best support someone experiencing panic, don’t hesitate to seek advice from a mental health professional.