Anxiety Attacks

5 Powerful Ways to Provide Support During An Anxiety Attack

August 21st, 2023

Struggling with anxiety can be overwhelming, but you don't have to face it alone. Whether you're looking to help yourself or support someone you care about, understanding how to navigate anxiety attacks can make a world of difference. In this blog post, we'll explore five powerful ways to provide support during anxiety attacks, because together, we can conquer anxiety's grip and cultivate a sense of calm.

• 1. Be a Calming Presence: During an anxiety attack, a calming presence can work wonders. Maintain a composed demeanor and speak softly and reassuringly. Remember, it's not about finding a quick fix; it's about creating an environment that feels safe and comforting. Your mere presence can be a source of solace, reminding them that they're not alone in their struggle. If you’re the one experiencing the attack, try to remember that everything you’re experiencing will pass even though it may not feel like that at the moment. Maintaining perspective and acknowledging your feelings as just feelings can be a powerful tool for regaining control. 

• 2. Encourage Deep Breathing Techniques: One of the most effective tools for managing anxiety attacks is deep breathing. Encourage slow, deep breaths in through the nose and out through the mouth. Breathe with them, serving as a guide for their rhythm. By focusing on the breath, you help redirect their attention away from anxious thoughts and promote a sense of grounding and relaxation. Try breathing in for four counts, holding for four counts, and exhaling for four counts until you’re able to notice your breath and pulse slowing back to normal. 

• 3. Validate Their Feelings: Validation is an essential aspect of supporting someone during an anxiety attack. Let them know that their feelings are valid and understandable. Avoid downplaying or dismissing their experience. Instead, offer empathy and understanding, emphasizing that anxiety attacks can be distressing, but they have the strength to overcome them. By validating their emotions, you help them feel seen and understood. Give yourself grace! Practice compassionate self-talk by reminding yourself that what you’re going through is tough, and it’s okay to feel what you’re feeling. 

• 4. Assist with Grounding Techniques: Grounding techniques are powerful tools to bring someone back to the present moment. Prompt them to engage their senses by identifying and naming things they can see, touch, hear, smell, and taste. Alternatively, guide them through progressive muscle relaxation exercises, encouraging them to tense and then release each muscle group. These grounding techniques can help shift the focus away from anxious thoughts and restore stability. Focusing on physical, tangible realities around you can help to shift your focus to something other than what’s going on inside your mind. 

• 5. Support Professional Help: While your support is invaluable, it's essential to acknowledge that professional help can significantly manage anxiety. Encourage your loved one to seek guidance from a mental health professional. Assure them that reaching out is a sign of strength, and a therapist or counselor can provide specialized techniques and strategies tailored to their needs. Together, you can empower them (or yourself!) to take proactive steps toward their well-being.

Let’s face it - anxiety attacks can be rough! But your support and understanding can make a tremendous difference. You can provide a lifeline during their most challenging moments by calming, encouraging deep breathing, validating their feelings, assisting with grounding techniques, and supporting professional help. Remember, offering support during anxiety attacks is ongoing, and each person's needs may vary. Together, we can all foster a compassionate and empathetic community that uplifts and helps one another through the storm of anxiety. 

If you don’t already have a mental health therapist, call us to get you matched with one of our providers at Blue Bee Counseling!