What to Do?

If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

• breathe in as slowly, deeply and gently as you can, through your nose

• breathe out slowly, deeply and gently through your mouth

• some people find it helpful to count steadily from one to five on each in-breath and each out-breath

• close your eyes and focus on your breathing

You should start to feel better in a few minutes. You may feel tired afterwards.

• Tell yourself that the symptoms you're experiencing are caused by anxiety.

• Don't look for distractions. Try to keep doing things. If possible, it's important to try to remain in the situation until the anxiety has subsided

• Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen.

• As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.

• If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm. Whenever you feel your brain going 100 miles per hour, this mental trick can help center your mind, bringing you back to the present moment

• They should not try to escape the situation.

• They might try using a paper bag to breathe into - this can help to regulate breathing.

• They should reassure themselves about what is happening by naming it “I am having a panic attack”.

• They should repeat calming and supportive statements to themselves – “I will feel better soon;” etc.

• They may also practice deep breathing or muscle relaxation. Breathe in slowly, count to three and breathe out slowly.

• They should continue to do this until they start to calm down.

• They can do something that requires focused attention like a simple repetitive activity (e.g. counting backwards).

• They might distract themselves by moving around or doing something physical e.g. walking, stretching.

• They could try imagining themselves in a calming place. This is sometimes called visualisation.

A mental health crisis can take many forms—self-harm, panic attacks, suicidal ideation, getting in trouble with the law, planning or considering hurting one’s self or others—but no matter what kind of crisis someone might be going through, you can help. Make sure to stay with your loved one while they’re at risk and do not hesitate to get them professional help.

Practice Clear Communication

When de-escalating someone from crisis, communication is key. It is essential they feel heard and understood, so make sure to give them your undivided attention. This is more than just listening, but also using body language, like eye contact, to show you’re listening. You can also use active listening techniques—such as reflecting feelings and summarizing thoughts—to help them feel validated.

It’s essential to use an empathetic, non-judgmental tone. Don’t debate whether suicide is right or wrong or whether their feelings are good or bad. Minimizing their problems or giving advice may create distance between you and upset them further. Let them know that whatever they’re experiencing is not their fault and offer your help.

Reach Out For Help

If you feel that you are not able to de-escalate the person in crisis without additional support, call someone. You don’t need to do this alone. If your loved one has a mental health provider, that would be a good place to start.

It can be really difficult when someone you care about is experiencing anxiety or panic attacks, but there are things you can do to help. Here are some tips:

Don't pressure them

Try not to put pressure on your friend or family member to do more than they feel comfortable with. It's really important to be patient, listen to their wishes and take things at a pace that feels okay for them.

It's understandable to want to help them face their fears or find practical solutions, but it can be very distressing for someone to feel they're being forced into situations before they feel ready. This could even make their anxiety worse.

Try to remember that being unable to control their worries is part of having anxiety, and they aren't choosing how they feel.

"What helps me is calmness, acceptance – not trying to dispel it with 'rational' or 'logical' argument."

Helping someone who is having a panic attack

It's understandable to feel frightened if someone you care about experiences a panic attack – especially if it seems to happen without warning. But it can help if you:

• try to stay calm

• gently let them know that you think they might be having a panic attack and that you are there for them

• encourage them to breathe slowly and deeply – it can help to do something structured or repetitive they can focus on, such as counting out loud, or asking them to watch while you gently raise your arm up and down

• encourage them to stamp their feet on the spot

• encourage them to sit somewhere quietly where they can focus on their breath until they feel better.

You should never encourage someone to breathe into a paper bag during a panic attack. This isn't recommended and it might not be safe.

Try to understand

• Find out as much as you can about anxiety. This will help you understand what they are going through. Reading personal stories of anxiety can help too.

• Ask about their experience. You could ask them how anxiety affects their day-to-day life, and what makes it better or worse. Listening to how they experience things could help you to empathise with how they feel.

"Be kind, be non-judgemental. Let us know it will pass, let us know you are there."

Ask how you can help

Your friend or family member may already know how you can support them – for example, helping them with difficult situations, talking to them calmly or doing breathing exercises with them.

By asking them what they need or how you can help, you can support them to feel more in control themselves.

Knowing that there is someone around who knows what to do if they start to feel frightened or panicked could help them feel safer and calmer.

"Reminding me to breathe, asking me what I need."

Support them to seek help

If you think your friend or family member's anxiety is becoming a problem for them, you could encourage them to seek treatment by talking to a therapist. You could:

• Offer to help them arrange a doctor's appointment. If they are scared of leaving the house, you could suggest they ring their therapist to find out if they will do home visits and telephone appointments.

• Offer support when they attend appointments. You could offer to go with them to their appointments and wait in the waiting room. You can also help them plan what they'd like to talk about with the doctor.

• Help them seek help from a therapist.

• Help them research different options for support, such as community services or peer support groups

Look after yourself

It can sometimes be really challenging to support someone with a mental health problem – you are not alone if you feel overwhelmed at times. It is important to remember to look after your own mental health too, so you have the energy, time and space you need to be able to help.

For example:

• Set boundaries and don't take on too much. If you become unwell yourself you won't be able to support them or yourself in the same way. It is also important to decide what your limits are and how much you feel able to help.

• Share your caring role with others, if you can. It's often easier to support someone if you're not doing it alone.

• Talk to others about how you're feeling. You may want to be careful about how much information you share about the person you're supporting, but talking about your own feelings with someone you trust can help you feel supported too.

• Find support for yourself.

https://www.bridgestorecovery.com/blog/4-ways-you-can-help-someone-having-a-nervous-breakdown/

When someone is experiencing a nervous breakdown it is essential to make sure help is available, as overcoming this mental health is very challenging. The main symptom of a nervous breakdown is the inability to function normally, and may include not being able to ask for help. Someone going through a nervous breakdown may have thoughts of self-harm or suicide. If you feel overwhelmed in helping call for help and when in doubt call 911 for emergency assistance.

Here are some ways you can help someone you care about who is having a mental health breakdown:

1. Create a safe and calm environment. Make sure both physically and emotionally the individual is in a safe place. Take away distractions and unnecessary things or people.

2. Listen without judgment. A person enduring a nervous breakdown will be much more likely to listen to you if you approach them with a calm, non-judgemental attitude.

3. Encourage treatment. Since the cause and severity of a nervous breakdown is different for each person receiving a diagnosis from a mental health professional is key to treatment. This mental health crisis will not get better on its own, it is challenging enough, so make sure they speak to a professional.

4. Help them make lifestyle changes. Adjusting just a few things in life can really help a person cope with stress and anxiety in a healthy manner. Make sure they are practicing self-care, encourage exercise and alternative therapies like meditation and yoga.