How to Help Someone with

Created by High Point Treatment Center < < Back to Panic Attack Help Menu The symptoms of a panic attack are not dangerous, but can be very scary. Remember : - Confront your fear. - Try not to run away from it. - It will pass.

1. Acknowledge

🧭 Recognize What's Happening Remind yourself: "This is a panic attack. I'm not in danger." Acknowledge the symptoms (heart racing, dizziness, shortness of breath) as your body's fight or flight response - not a sign of a heart attack or going crazy.

2. Breathe

🧘‍♂️ Focus on Your Breathing Try 4-4-4 Breathing: Inhale for 4 seconds Hold it for 4 seconds Exhale for 4 seconds Repeat slowly for 1-2 mintues. Why it works? Breathing slows your nervous system and tells your brain it's safe.

3. Ground Yourself

👀 Ground Yourself in the Present Use the 5-4-3-2-1 technique: 5 things you can see 4 things you can feel 3 things you can hear 2 things you can smell 1 thing you can taste Option: Carry a grounding object like a stone or fidget toy. Why it works? This shifts attention away from fear and back to the present moment.

4. Repeat Mantra

💬 Repeat a Calming Phrase Try saying: "This will pass." "I am safe." "I've handled this before and I can do it again." Why it works? Positive self-talk can interrupt panic spirals.

5. Move & Change 🚶‍♀️ Move Gently or Change Your Environment Try these: Take a walk, stretch, or simply change rooms. Splash cold water on your facr ort hold an ice cube. Why it works? Physical movement or sensory input can reset your body.

6. Refocus 🧩 Refocus Your Mind Try these: Count backward from 100 Recite song lyrics or poetry Do a puzzle or simple task Why it works? Distraction helps shif your brain out of panic mode.

7. Bring It On 💥 Face the Fear, Don’t Flee When you feel a panic attack coming on, don’t run from it . Instead, say to yourself: “This is uncomfortable, but it’s not dangerous.” “I’ve been through this before. I can handle it.” “Bring it on.” Lean into the symptoms Notice what’s happening in your body with curiosity, not fear: “My heart is racing. That’s okay.” “I feel dizzy. That’s just adrenaline.” Keep going with your normal activity if you can. Stay in the situation. Why it works? Avoidance teaches your brain that panic is dangerous, which fuels the cycle. “Bring it on” takes away the power panic has over you. The goal isn’t to stop panic instantly—it’s to stop fearing the fear. Swipe up to Learn More

8. Be Kind 💛 Be Kind to Yourself After Remember to: Practice breathing exercises every day. Practice regular exercise to help manage stress and boost mood and confidence. Eat regular meals to stabilize your blood sugar levels. Avoid caffeine, alcohol, and smoking -these can make panic attacks worse Talk to someone you trust and/or seek professional help to manage your panic attacks.

When to Get Help?

If panic attacks are frequent or disrupt your daily life , reach out to a healthcare provider. Treatment options like Cognitive Behavioral Therapy (CBT) and medications can be very effective.

Sources: 💛 Be Kind to Yourself After High Point Treatment Center High Point Treatment Center panic attack web story resources. Medical News Today https://www.medicalnewstoday.com/arti cles/321510 Psychology Today https://www.psychologytoday.com/us/bl og/how-be-yourself/202005/overcoming -panic-attacks-6-strategies-work Cleveland Clinic https://health.clevelandclinic.org/how- to-stop-a-panic-attack Back to Panic Attack Help Menu