How do help someone having an anxiety attack?

Helping someone experiencing an anxiety attack requires a compassionate and supportive approach. Here's how you can help:

1. Stay Calm:

- First, it's important for you to stay calm and reassuring to help create a stable environment for the person.

2. Listen and Acknowledge:

- Allow them to express their feelings and concerns without judgment or interruption. Acknowledge that their anxiety is real and valid.

3. Physical Comfort:

- If possible, offer a comfortable place where they can sit or lie down. Make sure they have enough room to breathe.

4. Provide Reassurance:

- Remind them that anxiety attacks are temporary and that they will eventually pass. Offer verbal reassurance that they are safe.

5. Encourage Deep Breathing:

-Guide them through deep breathing exercises. Ask them to take slow, deep breaths, inhaling through their nose and exhaling through their mouth.

6. Grounding Techniques:

- Suggest they try grounding techniques like focusing on their senses, such as touching something nearby, listening to music, or smelling soothing scents.

7. Limit Sensory Overload:

- Help reduce sensory stimuli by dimming lights, turning off loud music, or stepping outside for some fresh air.

8. Physical Contact (if comfortable):

- If they're comfortable with touch, a comforting touch or gentle shoulder rub can be soothing.

9. Offer Water:

- Suggest sipping water or taking a drink to help them regulate their breathing and calm their nerves.

10. Avoid Caffeine and Sugar:

- Caffeine and sugar can worsen anxiety. Encourage them to avoid these while the anxiety attack lasts.

11. Be Patient:

- Stay with them until the attack subsides. Be understanding and patient even if their reactions seem intense.

12. Distractions:

- Suggest light distractions, such as watching a short video, listening to calming music, or looking at calming images.

13. Encourage Relaxation:

- Remind them to relax their body and focus on their breathing. They can try yoga or meditation techniques if they find them helpful.

14. Stay Present:

- Keep them grounded in the present moment by bringing their attention to what's happening around them.

15. Encourage Self-Care:

- After the attack, encourage them to practice self-care activities like getting enough sleep, exercising, and eating a balanced diet.

16. Seek Professional Help:

- Suggest seeking professional help if anxiety attacks become frequent or severe. A therapist can provide coping mechanisms and long-term support.

Remember to respect the person's wishes and boundaries. If they prefer to be alone during the attack, give them space, but let them know that you are available if they need anything.