Content

• Steps
• Method 1 of 3: How to help during an attack
• Method 2 of 3: Using Words to Calm a Person
• Method 3 of 3: How to provide support

Anyone can get scared when the person next to you is experiencing anxiety or panic attacks. If you have not encountered such a problem, then helping a person during an attack is a very difficult task. Learn how to calm someone down when their anxiety flares up and give them the help they need.

Steps

Method 1 of 3: How to help during an attack

1. 1 Take your friend to a quiet and peaceful place. If your friend is feeling anxious, then you should take him to a quiet place. It is necessary to reduce the degree of stress and prevent the emergence of new stressors. Your help to your friend is to be in control of the situation.
   • If you're in a crowded place, help a friend find a quiet corner or a quiet part of the room. Be discreet so as not to draw attention to your friend and increase your anxiety.
2. 2 Listen. The best thing to do for a friend during an anxiety attack is to listen to whatever he or she has to say. In a moment of anxiety, a person needs to speak out and voice their feelings. Thanks to this, he will be convinced of the legitimacy of his emotions, which will reduce anxiety and understand that there is nothing stupid or wrong in the current feelings.
   • It may be enough to just listen to your friend and understand their emotions during a panic attack. Be willing to listen and don't interrupt.
   • For example, tell your friend: “I am here and ready to listen to you without any judgments or pressure.
3. 3 Stay with a friend. Even if you don't know what to do, just stay close to your friend. This will allow him to calm down. Sometimes all other actions can be useless. The anxiety must exhaust itself or pass. Just stay close so that your friend doesn't feel lonely.
   • Ask: "Is there any way I can help?" If the answer is no, stay close and provide all possible support.
4. 4 Find out if your friend is taking medication for anxiety. In the event of an anxiety attack, ask a friend what medications he is taking. You may already know this information. Remember to remind your friend to take the pills if they haven't already.
   • Consider the wording of the question or reminder. Ask, "Do you take any pills in situations like this?" If your friend answers yes or you know what exactly he takes, then clarify: "Do you want me to go to the pharmacy?" or: "Do you have these pills with you?"
5. 5 Practice breathing exercises with a friend. Breathing exercises are one of the best ways to ease your panic and anxiety. Sometimes anxiety or panic leads to lack of air. Practice breathing exercises with a friend to help him gain control, focus, and calmness.
   • Tell your friend to breathe in and out through their mouth. Try to count. Inhale for four seconds, hold your breath for four seconds, and exhale for four seconds. Repeat the exercise five to ten times.
6. 6 Signs of completion of an anxiety attack. Anxiety and anxiety attacks can go away in a few minutes or last for several days. Sometimes it is impossible to stay close during this entire time. Help your friend calm down to make it easier for him to get through the day or go home.
   • Stay with the person until he or she regains breathing. Explain how to do simple breathing exercises: "Breathe in deeply through your nose while I count to four. Then hold your breath for a few seconds and exhale slowly." Count with a friend during these exercises until your breathing returns to normal.
   • If a friend has taken a sedative, stay close until it works.
   • Talk to your friend to analyze their words. If your friend is not okay, then don't leave until the panic, fear, or anxiety subsides. Listen to the speed of his speech and watch for when the shaking subsides.

Method 2 of 3: Using Words to Calm a Person

1. 1 Don't tell your friend to calm down. During an anxiety attack, you cannot say the word “calm down” to a friend. If he had the strength to calm down, then there would be no question of any anxiety disorder.
   • Such words can be perceived as an attempt to deny the legitimacy of a friend's feelings, to admit the illogicality of his emotions.
2. 2 Express empathy, not concern. Even if you are worried about a friend's anxiety, do not show your anxiety, do not lose your composure, and do not panic so that the friend does not feel even worse. Stay close and express sympathy for his current state. This will help him calm down.
   • Questions like “How are you? Everything is good? Can you breathe? " or something similar may increase your friend's feelings of anxiety.
   • Instead, say, “It's a pity that this is happening to you. It must be difficult. It must be a terrible feeling. "
3. 3 Maintain a positive attitude and encourage your friend. During an anxiety attack, try to be a model of a positive mood and encourage your friend. Help him understand that he is safe now.
   • For example, tell your friend, “You can handle it. It's just an anxiety attack. You must be quite scared, but it's okay. I'm with you. You're doing great and I'm proud of you. "
4. 4 Explain to your friend that this is not her fault. Often, anxiety grows out of feelings of guilt about current emotions or a person feels that something is wrong with him. In a moment of anxiety, say, “This is not your fault. Everything is good". This will calm your friend and ease her anxiety.
   • When supporting and reassuring your friend that they are not to blame for their anxiety, do not indulge their current state of affairs. Do not go towards his fears and do not contribute to feelings of anxiety.
   • For example, don't give up on your plans because of your friend's anxious feelings. You don't need to pressure him, but try not to change your plans and do not adjust to your anxiety every time. So, try to calm your friend down and go to the event together, or go there without him.
   • To indulge means to seek excuses for a friend, abandon your plans and solve problems instead of a friend. Do not make excuses, do not lie, and do not shift the responsibility onto yourself. Instead, help your friend accept the consequences of their anxiety.
5. 5 Don't compare your friend's condition to your feelings. Some people think that shared experience can help. The words “I understand your feelings” or “I feel anxious too” may seem appropriate. If you do not suffer from anxiety disorder, then your feelings are absolutely incomparable.
   • Phrases like these devalue your friend's feelings and emotions.

Method 3 of 3: How to provide support

1. 1 Say that you are ready to talk. Encourage the person to speak out to make it easier for them. Reassure your friend that you are not judging their feelings or emotions to strengthen their peace of mind. This will make it easier for him to calm down.
   • Explain that your relationship with the person is independent of anxiety attacks. Say that you will not change your attitude and will be there, even if he talks about his fears every time.
   • A friend should know that she can call you at any time. This will give her peace of mind. You could even say, "Let me know if I can help you."
2. 2 Spend time with a friend. This is another way to relieve a person's anxiety. Don't avoid your girlfriend, miss calls, or cancel plans for no good reason. If you begin to avoid the person, then he may feel that he is to blame for this attitude and this will only increase anxiety.
   • It is very helpful for your friend to be around other people. Having fun in the company allows you to escape from disturbing thoughts, calm down and control yourself.
3. 3 Be patient. Be patient when your friend is feeling anxious and anxious. Do not be discouraged so that the person does not get worse. Your patience will allow your friend to gain the upper hand over fear and feel in control of the situation.
   • Remember that your friend is suffering from a chemical imbalance and is able to logically understand the groundlessness of his fears. At the same time, a person cannot control anxiety, so there is no need to get upset because he is not able to “pull himself together” or think logically, otherwise his condition may worsen.
   • Forgive your friend for words spoken in a fit of frustration or irritation. Feelings of anxiety can cause neurological changes and a sharp exacerbation of feelings, so at such a moment a person is able to flare up. Say that you understand everything and are not offended.
4. 4 Alcohol and psychotropic drugs. Never try to calm your friend down with alcohol, recreational drugs, or other psychotropic drugs. Alcohol can only temporarily calm a person, but later the condition will only worsen. Such substances increase the feeling of anxiety, which in no way contributes to mental balance.
   • Alcohol can weaken the effects of some sedatives and antidepressants.
   • Due to the use of alcohol or psychotropic substances, a friend may develop an addiction.
5. 5 Invite a friend to see a specialist. If the person suffers from anxiety disorder and does not seek help, then try to convince him to use the services of specialists. Raise the question while the friend is calm. By suggesting that you seek help from a doctor at the time of an anxiety attack, you risk only further increasing your friend's anxiety and getting a negative answer.
   • Think about who is the best to talk to a friend. If you are not too close, then the person may not trust your judgment and not heed the advice. In this case, it is best to talk to the person's closest friend or relative.
   • Research the issue thoroughly before speaking. Explore treatment options, such as cognitive behavioral therapy, to share with your friend.
   • There are various hotlines and organizations that can provide the information you need if you are unsure how to help a friend.