Content

• Steps
• Part 1 of 4: Dealing with an Anxiety / Panic Attack
• Part 2 of 4: Behavior in Daily Life
• Part 3 of 4: Taking care of yourself
• Part 4 of 4: Deep understanding of anxiety
• Tips
• Warnings

People with anxiety problems may experience anxiety in social situations due to triggers and other symptoms associated with post-traumatic stress disorder (PTSD), social anxiety disorder, panic disorder, and a variety of other reasons, many of which are usually difficult. recognize. Such problems can be both mild and very serious, and they are most pronounced with an acute attack of anxiety. If your friend, family member, or relative is suffering from this stress, it is important to be able to provide unconditional support during anxiety attacks and other times of crisis.

Steps

Part 1 of 4: Dealing with an Anxiety / Panic Attack

1. 1 Keep calm. It's easy to panic around someone who's having an anxiety attack. Breathe deeply and evenly.Your calmness is the first condition for calming your loved one. It is important that the mind remains clear, since a person with an anxiety attack is in a state of "fight or flight" reaction and is unable to think rationally.
2. 2 Take the person to a quiet place and sit them down. If possible, then you need to take the person away from the place that provoked the anxiety attack. The state of anxiety convinces the person of the presence of danger: it is fear out of context. By changing the environment, a person will feel safe. Sit him or her down to calm the adrenaline and overcome the fight-or-flight response.
3. 3 Medicines. If your loved one has been prescribed medications to take during anxiety attacks, then it's time to remember. If you do not know the required dosage, then be sure to ask. It is best to initially find out the required dosage and possible contraindications. It also does not hurt to know when the prescription was issued and what instructions were given by the attending physician.
4. 4 Tell the person they are safe. Speak briefly, in simple sentences and in a calm voice. It is important to say that there is no danger and the feeling of anxiety will soon pass, and you are there and always support. We can say the following:
   • "Everything will be fine".
   • "You're doing great."
   • "You need to calm down a little."
   • "You're safe here."
   • "I'm with you".
5. 5 Do breathing exercises. Deep breathing can alleviate symptoms of anxiety. Tell the person to breathe with you. Breathe in through your nose as you count to five, and then exhale through your mouth as you count to five again. Say, “We can do the deep breathing exercise together. Put your hands on your stomach like this. When we breathe in, we feel the belly rise, and as we exhale, it falls. I'll count to five. Getting started? Inhale ... one ... two ... three ... four ... five ... exhale ... one ... two ... three ... four ... five ... ".
6. 6 Grounding strategy. Concentrating on the present moment will help the person with a panic attack to realize that there is no danger. Help him focus and describe his surroundings. You can ask for a list of all the furniture in the room, then wallpaper designs and the like. So you will distract the person from inner experiences, helping to focus on the outside world.
7. 7 Call an ambulance or take the person to the hospital. Some of the symptoms of an anxiety attack differ little from a heart attack. If you are not sure about the assessment of the situation or the person has a second panic attack immediately after calming down, then you need the help of specialists. The doctor will be able to assess the situation better than you.

Part 2 of 4: Behavior in Daily Life

1. 1 Help loved ones learn to take care of themselves. Anxiety causes people to stop caring about their physical or emotional health, and your help should be to remind them of important things. The ability to calm yourself is especially important with frequent attacks. For example, offer the person a snack or a warm, soothing shower.
   • Engage in relaxing activities with your children. Let them choose.
2. 2 Take time to worry. Not all people with anxiety can develop anxiety disorder, but that doesn't mean prevention isn't needed. Set aside 30 minutes a day for your loved one to be alone with their emotions. At this time, there is no need to distract him from experiences and feelings of anxiety. Encourage thinking about possible solutions to the problem. This method is effective with children and adults as it helps them gain a sense of control over the situation.
3. 3 Acknowledge their feelings. The person may confess to you the cause of their anxiety, or you yourself may point out the problem that triggered the anxiety. Tell the person that he looks upset, that this is a difficult situation. This will show you care and show that you are taking the situation seriously.Interestingly, reaffirming stress helps ease it.
   • "I see how difficult it is for you."
   • “I understand why you are upset. Seems like meeting your father isn't easy for you. "
   • “You are clearly depressed. You just do not recognize. Do you want to talk about it? "
4. 4 Touches. Hugging can soothe anxious feelings. You can pat the person on the back, wrap one arm around the person, or put your arm around their shoulders. The main thing is that you both do not feel embarrassed.
   • Always give the person the option to refuse. If a person has sensory overload or autism, touching can only make the situation worse. Also, he or she may simply not be in the mood for it.
5. 5 Accept differing needs. This can be incredible relief for someone with anxiety. Adjust and don't ask questions about bad days or special needs. Think of anxiety as a difficult fact, but it shouldn't be a terrible burden for you. Acknowledge the importance of other people's feelings and show compassion.
   • Be flexible. People with anxiety may take longer to get ready, for example, to get ready for school. Take this into account and do not rush the person.
6. 6 Convince the need for consultation with a specialist. If your loved one has not yet visited a doctor, then you must explain to him this need. It is very important to find out all the medical and biological roots of anxiety. Learning that the reason lies in psychology, the search for a solution will narrow. To encourage a visit to the doctor, offer your company, because you can take notes to better remember the symptoms, or simply provide moral support.
7. 7 Support system. Helping others greatly encourages people with anxiety. Individuals who have strong informal support have a good chance of successfully overcoming their problems. You don't need anything special. It is enough for a person to know that the people around him are always ready to talk and listen.

Part 3 of 4: Taking care of yourself

1. 1 Remember that you are not responsible for the health of others. You can help or provide suggestions for solutions, but you cannot cure your anxiety disorder. Difficult symptoms or relapses are not your fault. Chronic anxiety changes the brain chemically and neurologically, and it takes time to recover. The person himself should try to overcome his problem together with the attending physician or psychologist.
2. 2 Don't forget about yourself. It is very difficult to live or be friends with someone who has anxiety problems. It is important to be able to take time for yourself. You can't feel guilty. Your needs are just as important as your emotional health. Spend time alone and set boundaries. Switch off your phone at night and do not answer calls. After spending a couple of hours with such a person, you should get up and go home to relax.
3. 3 Your own support system. You also need the support of friends and family. Always talk to others to stimulate your own patience and not burn out emotionally, and to control your stress levels. Taking care of yourself and your own well-being only contributes to helping others.
4. 4 See a psychologist if you feel overwhelmed. Talking to a professional can help you learn more about anxiety disorder, mental health, and positive coping mechanisms for crises and less stressful situations. A psychologist will help you cope with your own feelings caused by caring for a person, and also teach you the right behavior. Anxiety disorder always affects the health of the person trying to help, as well as the relationships between people.

Part 4 of 4: Deep understanding of anxiety

1. 1 Anxiety disorder is a mental illness. It is not always as obvious as a broken leg or arm, but anxiety disorder affects a person's ability to function and quality of life.Anxiety disorder is not just a temporary anxiety (worry or fear) that almost everyone faces, and left to chance the problem can only get worse.
   • This is especially important if you have never had an anxiety disorder.
2. 2 Differences between anxiety and disorder. There is a huge difference between infrequent feelings of anxiety (such as when you go to a job interview or meet a new person) and anxiety disorder. Anxiety is part of normal life. Anxiety disorder affects many levels: cognitive, biological, neurological, and even genetic. Treatment of anxiety disorder requires professional help, consisting of talking therapy, medication, and a combination of the two. It sounds daunting, but persistence will help you deal with the problem.
3. 3 Learn more about anxiety disorders. Knowing what your loved one is going through can help you learn empathy and help. By understanding the specific type of anxiety disorder, you will be aware of the possible symptoms. Anxiety disorders include general anxiety disorder, social phobia / social anxiety disorder, panic disorder, post-traumatic stress disorder, and separation anxiety disorder.
   • If you are not sure if a loved one has an anxiety disorder, then pay attention to the various symptoms of anxiety.
4. 4 Learn relaxation and tranquility techniques. Anxiety disorders and seizures are not incurable problems. Your help will be more effective if you know how to calm the person and relieve symptoms. First of all, learn breathing exercises and distraction methods that allow a person to focus on the present moment (in the article they are indicated as methods of grounding).

Tips

• Remember, preventing anxiety attacks is nearly impossible. Your friend is likely to feel terribly uncomfortable about not being able to control his feelings, especially in a social situation. Always remind the person that it is not their fault, but that they are showing incredible courage in admitting that they have a problem.
• Look for the positive when giving advice. The person close to you is already quite depressed, so it is best to use an encouraging and benevolent tone. It is important that you respond constructively to his feelings. Recognize that feeling insecure in a perfectly safe situation can be justified.
  • “Try breathing a little slower” (this is better than “Don't breathe so fast” because this is how you use a negative particle not).
  • "Sit down if it makes you feel better."
  • “Here is water. Would you like to drink a little? "
  • “You're doing well. Keep it up".
• Don't help the person avoid the causes of anxiety. Encourage the gradual acceptance of your own fears and feelings, so that the person himself knows that there is no danger. Prevention can only increase anxiety over time.
• Various anxiety management apps are available for phones and tablets.
• The safest solution in the event of an anxiety attack is to call an ambulance or take the person to an emergency room.

Warnings

• Be careful not to hurt the person's feelings. This is not easy, especially when your loved one is suffering from such a problem. Be patient.
• Do not try to insult or make harsh demands in an effort to stop the disturbing behavior. If your friend is trying to do something that could make the situation worse (for example, scolding himself), then speak to him in a calm tone.