If you are in a crowded place, help your friend find a quiet corner or part of the room. Do this discreetly so as not to draw attention to your friend, which may cause more anxiety.
Your friend may just need you to listen and try to understand their feelings during the panic attack. Just be a willing ear and listen to your friend. For example, you may tell your friend, “I am here for you. I am here to listen to you without any judgment or pressure. If you need to talk through your feelings or express your anxieties, I am here to listen. I will give you the support and encouragement you need. "
You can ask your friend, “Is there anything I can do?” If your friend’s answer is no, stay with your friend and be there for him or her.
Think about the way you phrase the question or reminder. You may ask, “Do you have any medication you take when you feel this way?” If the answer is yes or you know your friend takes anxiety medicine, ask, “Would you like me to get your anxiety medication?” or “Do you have your medication with you?”
Try getting your friend to inhale through the mouth and exhale through the mouth. You can try counting the breaths. Inhale for a count of four, hold for a count of four, then exhale for a count of four. Repeat five to 10 times.
Stay with the person until their breathing is under control. You can explain how to do a simple breathing exercise by saying something like, “Take a deep breath in through your nose while I count to four. Then, hold the breath for a few seconds and exhale slowly. " Continue doing breathing exercises with this person until they have stopped hyperventilating. If your friend has taken anti-anxiety medication to help, remain with them until the medicine starts working. Keep talking to your friend to gauge their words. Though your friend may not be happy or fine, you can stick around until the panic, intense fear, or anxiety has subsided. Listen for a more normal speech speed or look for a reduced amount of shaking.
Telling your friend to calm down can be interpreted as you dismissing their feelings, implying that your friend is irrational, or saying that the feelings aren’t valid.
Asking questions like, “Are you alright? Are you okay? Can you breathe?” or similar things can cause more anxiety since you are not calm. Instead, tell your friend, “I’m sorry you are going through this. This must be really difficult. This is an awful way to feel. ”
For example, you may tell your friend, “You can do this. It’s only your anxiety. The feelings are quite frightening, but you are safe. I am here. You can get through this, and I am proud of you.
Being supportive and letting your friend know that it is not their fault does not mean that you enable your friend’s anxiety. Don’t accommodate your friend’s fear and enable the anxiety. [7] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source For example, you should never give up doing things because of your friend’s anxiety. You shouldn’t pressure your friend, but you also shouldn’t change your plans and life around the anxiety all the time. Either decide to go to the event by yourself or you and your friend can take steps to help reduce the stress of the event. Enabling means you make excuses for your friend, stop doing things because of your friend, and do things for your friend when they don’t. Don’t make excuses, lie, or try to take the responsibility away from your friend. Instead, help your friend accept the consequences of their anxiety. [8] X Research source
Saying these things to your friend may trivialize their feelings.
Tell your friend that you won’t like them any less no matter what their anxiety is. Even if your friend tells you every time you are together that they fear something, you will still be there for them and still feel the same way. Let your friend know that they can call you whenever they need you. This can help provide some calm for your friend. You may even say, “Let me know if there is anything I can do for you. ”
Being around other people can help your friend a lot. When someone with anxiety spends quality time with other people, it helps to distract from the anxiety. This can help your friend feel calmer and less anxious.
Remember that your friend suffers from a chemical imbalance and may rationally understand that any fears are unfounded. However, they are unable to control the anxiety, so getting frustrated because your friend can’t “get a grip” or think logically like you about something may worsen the anxiety. Forgive your friend if they say anything out of frustration or irritation. Because anxiety can cause a neurological change and sudden intense feelings, your friend may say something they do not mean. Let your friend know you understand and forgive them.
Alcohol can interact with certain anti-anxiety and antidepressants negatively. Encouraging your friend to turn to alcohol or other controlled substances may lead to addiction.
Decide if you are the right person to discuss this with your friend. If you are not extremely close, your friend may not trust your judgment or listen to what you have to say. If this is the case, talk to your friend’s close friends or family members. Do research before you approach your friend. Have some suggestions of treatment options, such as cognitive behavioral therapy, ready for when you approach the person. There are helplines and organizations that can provide information for you if you are unsure how to help your friend with anxiety.
