HELPING SOMEONE EXPERIENCING ANXIETY/PANIC ATTACK/PTSD

Anxiety disorders, panic attacks, and PTSD are growing in prevalence as is the likelihood that you will be in a position to help someone experiencing these. Go to SIGNS of ANXIETY DISORDERS/PANIC ATTACKS/PTSD to see what happens during an anxiety/panic attack/PTSD episode.

HELPING SOMEONE EXPERIENCING ANXIETY/PANIC ATTACK/PTSD

Anxiety disorders, panic attacks, and PTSD are growing in prevalence as is the likelihood that you will be in a position to help someone experiencing these. Go to SIGNS of ANXIETY DISORDERS/PANIC ATTACKS/PTSD to see what happens during an anxiety/panic attack/PTSD episode.

HOW TO HELP: OFFER COMFORT AND REASSURANCE

When someone is experiencing anxiety, a panic attack, or a PTSD episode, there are a number of things you can do to help. First, apply the general Helping ToolsOvercome Your Hesitance to Help, Say Something, Listen and Learn, and Offer HelpOther, specific suggestions are below.

WHAT TO SAY TO SOMEONE EXPERIENCING ANXIETY

I’ve talked to many people about what helps them while experiencing an anxiety or panic attack. Here are some of the things to say that feel reassuring and comforting and leave someone feeling not alone. They can be used with children and adults. Some children and adults may recognize their anxiety as their “worries.” You can use this word to talk with them if it feels more relatable.

  • “I hear you.”
  • “I’m here for you.”
  • “Tell me more.”
  • “That’s a lot to be dealing with!”
  • “I want to help you. What can I do for you?” “What chore can I do for you?”
  • “Anxiety is usually about something that MAY happen. Do you want to talk with me about that? Do you want to talk to someone else about it?”
  • “Some people get relief from their anxiety by making a plan to handle the thing that is worrying them. Would you like to talk about a plan?”
  • “Maybe we can think about which things causing you anxiety you can control and which things you can’t.”
  • “Do you want me to brainstorm with you about what might make this situation better?”
  • “Do you feel like your anxiety is about one specific thing, or multiple things, or is it in the background all the time?” 
  • “Do you want to do something just for distraction?”
  • “I’d like to just come over and just be there with you. How does that sound?”
  • “I’ve Got You.”

 

Please AVOID telling the person:

  • they’re overthinking things or over-reacting
  • it’s not that big of a deal
  • they just need to “chill”
  • they just need to make a decision about something causing them anxiety and deal with it

 

SUGGEST GETTING PROFESSIONAL HELP

If anxiety or worry is frequent (i.e., “in the background all the time,”) or become anxiety attacks, please encourage getting help and offer to help find professional resources if necessary. Untreated anxiety can become an anxiety disorder. See RESOURCES for organizations providing help.

FOR IMMEDIATE RELIEF: SUGGEST GROUNDING ACTIVITIES FOR EPISODES OF ANXIETY

Deep breathing, tapping, mindfulness, yoga, and meditation have all proven helpful for those experiencing anxiety/worry, including for young children! Butterfly tapping is especially easy to learn, and therefore, useful for kids.

 

WHERE TO FIND GROUNDING ACTIVITIES ONLINE

Butterfly tapping (Butterfly hug) for anxiety
EFT tapping for anxiety
General grounding activities
Grounding activities for kids
Grounding activities for teen

 

ADDITIONAL RESOURCES FOR HELP CONTROLLING ANXIETY

WAYS TO COPE WITH ANXIETY

TIPS FOR LIVING WITH ANXIETY

 

 

WHAT TO SAY TO SOMEONE HAVING A PANIC ATTACK OR PTSD EPISODE

Anxiety/panic attacks or PTSD episodes are disabling. You will recognize that the person is unable to function during this kind of episode. The very FIRST thing to do when you encounter someone in the throws of an anxiety/panic attack or PTSD episode is to CALM YOURSELF. Take deep breaths and relax as much as you can.  

Your job is to help DE-ESCALATE what is happening inside the other person. If you try to argue, yell to be heard, order, or behave in an a panicked or aggressive way, you will likely worsen the situation. You can help de-escalate by saying things like:

  • “This must be very scary for you.”
  • “Do you want my company, or would you prefer some privacy while you calm down?”
  • “If you want me, I’m here and I won’t leave until you feel better.”
  • “You are safe.”
  • “Can you take deep breaths with me?”
  • “I know you feel terrible now, but this will pass.”
  • “You’re not going crazy.”
  • “This is your body reacting to stress.” 
  • “Do you want me to hold you?”
  • “Is there something I can get you?”
  • “Is there a medication you have to help you?”
  • One common request from panic attack sufferers is that you Just be there.
  • Say, “I’ve Got You.”

If the person is being verbally or physically abusive, leave.

Once an attack has passed, express your concern and share that help is available and can help him/her feel better.

SUGGEST GETTING PROFESSIONAL HELP

If someone experiences multiple panic attacks, it will be important to get the help of a professional. You can offer to help find that help. PTSD can be nearly impossible to manage without the assistance of professional help. See RESOURCES for organizations providing help.

 

FOR IMMEDIATE RELIEF: SUGGEST GROUNDING ACTIVITIES

You can help someone having a panic attack or PTSD episode calm his/her central nervous system and regain control by suggesting they do “grounding activities.” These techniques help bring someone into the present moment and out of obsessive and/or excessive fear and worry.

WHERE TO FIND GROUNDING ACTIVITIES ONLINE

Butterfly tapping (Butterfly hug) for anxiety
EFT tapping for anxiety
General grounding activities
Grounding activities for kids
Grounding activities for teens

IF YOU OR SOMEONE YOU KNOW FEEL(S) SUICIDAL, go to the emergency room, call a mental health professional who can talk to you NOW, or call the police and say you have a mental health crisis, not a criminal situation!

In the US, call the National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

FIND INTERNATIONAL HOTLINES

Text HOME to The Crisis Textline at 741741. They are available 24/7 in the U.S., Canada, United Kingdom, and Ireland.

See Also: HELPING SOMEONE WHO IS SUICIDAL