If someone you love suffers from panic or anxiety attacks, you know that feelings of confusion and
overwhelm arise for both you and them. It can be difficult to understand how to help them calm their body, breathing and thoughts as anxiety takes over. Panic or anxiety attacks cause individuals to lack awareness of their environment and struggle to rationalize their thinking patterns and behavior. From an outsider’s perspective, you may feel as though the individual is overreacting and just needs to calm down. Although this may be the case, it can be difficult for the person who is suffering from panic or anxiety to gain control.
Although you can manage panic and anxiety similarly, there is a difference. Anxiety, has clear triggers while panic attacks occur suddenly and unexpectedly, typically only lasting for a few minutes. Those who experience panic attacks often reported lightheadedness, chest pain, hot flashes, chills, and stomach discomfort, among other related symptoms.
So, how can you help a loved one manage anxiety and panic? Follow the steps below to help you stay calm in the moment while assisting your loved one in ridding themselves of panic and anxiety.
Steps To Help Your Loved One Manage Anxiety or Panic
- Notice what is happening to your loved one. Are they breathing heavy? Are they pacing? Do they keep repeating negative thoughts?
- Notice how you are feeling. Are you becoming frustrated or scared? Are you upset that you have to manage yet another anxiety or panic attack?
- Take care of yourself first. After noticing how you and your loved one are feeling, give yourself time to be present with yourself. Take some deep breaths to calm your body. Engage in positive thinking. Tell yourself that you are not in control of the emotions of your loved one but that you will be present and attempt to help. Pause before making the first step to engage with your loved one.
- Begin to interact with your loved one. Tell your loved one that they need to calm their body. Do not ask them to tell you what is wrong. Most likely, they will not be able to articulate this initially, If they can articulate it, this will not help symptoms of anxiety and panic while emotions are elevated.
- Manage their breathing. Offer them a paper bag to slow their breathing. Sit with them and hold their hand if it helps. Assist them in focusing on their breathing.
- Help them calm down. Put on calming and continue to breathe either with or without the bag.
- Distract yourselves. Once the attack is over, engage in an alternate activity (take a walk, watch youtube, play with a pet, eat a snack).
- Discuss what happened. Ask your loved one if they want to process what happened. If so, listen without judgment and attempt to assist the individual in identifying a solution.
It is not easy to have anxiety and panic or to be a loved one of someone who suffers. If you can accept that these attacks may occur from time to time while utilizing the steps above, you will begin to recognize that you have some control over how you can manage. Remember that is equally important to manage your needs along with the needs of your family member or friend during these instances. By working together during these difficult moments, anxiety and panic will begin to be better understood and controlled in a more effective manner.
Start Therapy for Anxiety in in Baltimore, MD
If you are wanting to get support to help reduce your love one or child’s anxiety then we can help. Our Baltimore therapists specialize in treating anxiety. We can help them learn valuable skills that will help them cope with stress and anxiety in healthy ways throughout their life. In order to get started follow these steps:
- Reach out for a free consultation at our Baltimore area therapy practice
- Schedule your first appointment for therapy
- Watch as your child learns how to navigate their fears and anxiety
Other Therapy Services We Offer in Maryland & the Washington DC Area
At Crystal Waters Counseling Centers we offer a variety of in-person and online therapy services. They are available for children, teens, college students, women, and adults throughout Maryland. This includes counseling for both anxiety and depression. As well as EMDR Therapy, therapy for life transitions, and parent coaching.