It can be stressful and frightening to witness a panic attack or anxiety crisis, and the task of helping someone in such situations could be confusing if you don't have this disorder. However, you have the opportunity to learn how to assist those with anxiety problems and help calm them down.
Steps
Part 1 of 3: Helping Someone During an Anxiety Crisis
Step 1. Take him to a quiet and relaxing place
If a friend begins to feel anxious, it is a good idea to accompany him to a quiet place. You should relieve the tension generated by the situation and prevent him from exposing himself to further stress. Your goal is to help him get the situation under control.
If you find yourself in a crowded place, help him find a secluded corner or quiet area of the room. Move with discretion so as not to attract the attention of others and increase anxiety
Step 2. Listen to it
Listening is one of the best things you can do when a person is having an anxiety crisis. For those suffering from this disorder, the presence of someone who listens to him when he is sick can help him overcome the discomfort of the moment. Moreover, it will allow him to understand that what he is feeling is absolutely understandable. He will not feel like an idiot or inadequate for the feelings generated by anxiety.
- He probably just wants you to listen to him and understand how he feels during a panic attack. Just pay your attention to him.
- For example, you might say, "I am here to listen to you, without judging you or putting pressure on you. If you need to share your feelings or concerns, I am at your disposal. I will give you the support and encouragement of you need ".
Step 3. Stay with him
Even if you don't know what to do, your mere presence can be of enormous help and comfort. Often, nothing can be done to help those in these conditions. The anxiety crisis must run its course or go away on its own. If you stay next to your friend, he won't feel lost.
Try asking, "Is there anything I can do?" If he says no, just stay there and stand by him
Step 4. Ask your friend if he takes an anxiolytic
When he has a panic attack, you should ask him if he is taking an anxiety medication (you may already know this if you are close friends). After that, kindly invite him to take it if he hasn't already done so.
Think about how to formulate the question or remind him of his medicine. You can ask: "Do you take any medications in these situations?". If he says yes or you know he uses an anxiolytic, ask, "Do you want me to bring it to you?" or "Do you have him with you?"
Step 5. Suggest some breathing exercises
Since this disorder can cause hyperpnea, the most effective way to relieve anxiety and panic is to manage hyperventilation. Therefore, inviting him to practice some breathing exercises will help him regain control, distract himself from symptoms and calm down.
Offer to inhale and exhale through the mouth. Try counting your breaths. Breathe in, hold your breath, and finally, always exhale up to four. Repeat the exercise five to ten times
Step 6. Learn to spot when an anxiety crisis is over
Panic attacks can last a few minutes or last over several days in single episodes. You don't necessarily have the option of staying with your friend when a crisis arises or helping him until the anxiety is gone completely. Therefore, you should help him get into a more relaxed state of mind so that he can continue his day or go home.
- Stay together until he resumes breathing normally. Try explaining how he can practice some breathing exercises: "Take a deep breath through your nose as you count to four. Then hold it for a few seconds and exhale slowly." Keep doing these exercises together until the hyperventilation symptom has disappeared.
- If you have taken an anxiolytic, stay with him until the medication has started to work.
- Keep talking to him to understand how he feels. Even if it seems calmer, stick around until the panic, fear, or anxiety subsides. Be careful if he speaks normally or seems a little agitated.
Part 2 of 3: Finding the Right Words to Calm a Person Suffering from Anxiety
Step 1. Don't tell your friend to calm down
One of the worst things you can do to help someone with an anxiety crisis is to say, "Calm down." She is unable to calm down, otherwise she would not be affected by this disorder.
If you tell her to calm down, she may think that you don't care about her mood, that you think her behavior is unmotivated, or that what she is feeling is not tolerable
Step 2. Show understanding rather than concern
Even if you are scared of a panic attack, expressing your concern, alarming yourself or panicking, you risk generating even more anxiety. Instead, stand next to your friend and tell him you're sorry for everything he's going through. This way, you can help him calm down.
- For example, overwhelming him with questions, such as: "Are you okay? Are you okay? Can you breathe?", You risk making him even more anxious.
- Instead, say, "I'm sorry about what you're going through. It must be really hard. It's horrible to feel this way."
Step 3. Be positive and encouraging
If you are experiencing a panic attack, try to be positive and encouraging. Remind your friend that he is in no danger where he is.
For example, you can tell him, "You can do this. It's just the anxiety that scares you, but you're safe. I'm here. You can get over everything. I'm proud of you."
Step 4. Let him know it's not his fault
Often, anxiety is accompanied by a sense of guilt about this disorder or a belief that something inside of you is wrong or inadequate. When your friend has a panic attack, tell him, "It's not your fault. It's okay." This way, you will help him calm down and not fuel his anxious state.
- Support him and let him know that if you reassure him that he is not at fault, you are not encouraging his malaise. Don't indulge his fears and agitation.
- For example, never give up on something because of your ailment. At the same time, don't put pressure on him, but also avoid changing your plans and living your life according to his problem. You may decide to go somewhere alone or propose that they take some steps to reduce stress in certain situations.
- If you feed his malaise, you will be forced to justify his behavior, give up your commitments because of him, and take responsibility for him. Don't make excuses, don't lie, and don't try to relieve him of his responsibilities. Instead, help him accept the consequences of his problem.
Step 5. Don't compare your friend's anxiety to yours
Some people are convinced that by finding points in common, it is possible to help those in difficulty. You probably think it's a good idea to say, "I know how you feel" or "I'm stressed / agitated too." Unless you also have an anxiety disorder, don't assume that you feel the same feelings of anguish and panic as your friend.
By speaking like this, you risk belittling what he is feeling
Part 3 of 3: Supporting a Person Suffering from Anxiety
Step 1. Make her understand that she can talk to you
To help someone with an anxiety disorder, try telling them that they can turn to you. Reassuring her that you will not judge her whatever she says or does during her fits, you will give her some peace of mind and help her calm down.
- Let her know that, despite her problem, you won't change your way of thinking about her, you will stick with her and continue to behave the same way, even if every time you are together she tells you that she is afraid.
- Let her know she can call you in case of need. In this way, it will be more serene. You could also say, "Let me know if there is anything I can do for you."
Step 2. Take some time
To calm a person suffering from anxiety attacks, try spending a few moments with them. Don't avoid her, don't ignore her calls, and don't cancel your schedules for no good reason. If you neglect her, there is a risk that she will get anxious because she may think that you are walking away because of her.
Surrounding yourself with other people would also be a huge help. When an anxious person has a good time in the company of other people, they tend to get distracted from their problem and, as a result, may feel calmer and less agitated
Step 3. Be patient
Cultivating a friendship with an anxious person takes a lot of patience. Frustration risks aggravating his condition. If you are patient during a panic attack or when she is afraid, you will help her calm down.
- Don't forget that anxiety involves a chemical imbalance and that all your fears have no rationale. However, he is unable to control himself when he has a panic attack, so the frustration of not being able to "stay in control" or think logically can make his anxiety worse.
- Forgive her if she says something because she feels frustrated or nervous. Since anxiety causes neurological changes and very intense and sudden sensations, she may be saying something she doesn't really think. Show him that you understand and forgive him.
Step 4. Avoid alcohol and illegal substances
Never try to calm a person suffering from anxiety attacks by giving them alcohol, drugs or other illegal substances. Alcohol and drugs might calm her down momentarily, but worsen her condition and the severity of the episodes, rather than lessening her.
- Alcohol can negatively interact with anxiolytics and antidepressants.
- Tell your friend that alcohol and drugs can be addictive.
Step 5. Suggest that you seek help
If your friend has an anxiety disorder but has never asked for help, you should encourage him in this direction. Try to introduce the topic when he's calm. If you advise them to get help during a crisis, you risk fueling stress and triggering a negative reaction.
- Find out if you are the right person to talk to about this topic. If you're not close friends, chances are he doesn't trust your judgment or listen to you. In this case, contact his friends or family.
- Do some research before entering this discussion. Collect information about treatments, including cognitive-behavioral therapy, so you can bring it to your attention.
- If you have no idea of the help you could offer to a person suffering from anxiety, there are associations that provide information and telephone support.
