Panic attacks

Panic attacks are one of the most unpleasant things. You no longer feel connected to yourself and have the feeling that you no longer have any control. For outstanding people, it is also a challenging situation. They can't really help much. However, there are still things that might help. So I'm going to write down a few tips on how to help those affected. It is very important to know that not everyone reacts the same way when they have a panic attack. A few get all frantic and others can't move at all. It's not a worse panic attack if you get frantic, but it's a worse one if you can't move properly. They are just different, just like characters are different.

Tips:

• Show understanding! It is very difficult for the affected person during a panic attack. Understanding from fellow human beings is very important. You don't have to say anything at all, but certainly not insult or play it down. You can also say that you understand that it is difficult right now, but it will pass. Hearing something motivational is certainly pleasant. It is also important to understand if the person wants to be alone. For many people it helps to know that they are not alone and for others it does not.

• Offer help! Asking if the person needs help is certainly good, maybe they don't need anything, but know that someone is there for them. And if they do need something, bring it to them.

• Be respectful! To be respectful is also really important and meaningful for a person during a panic attack. It's better to just sit next to the person, without talking, then saying mean things, which pull them even more down.

• Bring something small to eat!

• Music! Music for me is like heaven. There is nothing, that can calm me down as fast as music does. It's really fascinating, what it does to me. I have my playlists, with the music I enjoy. I almost remember a meaning full moment to every song. It helps me to think about somehting else, than my panic attack I have at the moment. I for example try to copy the rhythm of the song or try to sing the song in my head or loud out. I'm always aware, that I have my headphones with me, just in case. And the thought, that I know I have them with me already calms me down and takes stress away.

• Offer something to drink! A panic attack is very challenging mentally but also physically. Sometimes it's nice to have a little sip of water.

• Pack a necessaire with things that might help like:

  • A stressball

  • Chewing gums

  • A bottle of water

  • Some snacks like crackers or a fruit

  • Headphones

  • A Phone

  • A perfume

  • A lucky charm

• Give them one of their lucky charms! A lucky charm can be a part of a necessaire, but sometimes just a lucky charm does it's job. With a lucky charm you have hope and that's what you miss and need during a panic attack.

• Kind words! Be kind and give them hope. You can tell them, how strong they are for example or what you like about them. Or trying to make them laugh.

• Breathing exercises! Breathing is one of the most important things during a panic attack, or when you are just stressed. You have to breathe slowly and deeply. In a rhythm. Preferably always in the same. There are a lot of different techniques.

• Do a little walk! For some people it's nice to move their body a bit during a panic attack. When your person, would be ready to move a bit, you can walk with them in a quiet place, where there are no trigger points. Otherwise the panic attack will gets worse. And that's obviously not what you want.