Panic attacks can feel frightening for both the person experiencing them and anyone trying to help. Symptoms often appear suddenly and may include rapid breathing, a racing heart, dizziness, and an overwhelming sense of fear. Knowing how to respond calmly and effectively can make a real difference. Drawing on principles of Hypnotherapy in Bromley, this blog outlines practical, effective ways to support someone experiencing a panic attack.
How should you assist someone experiencing a panic attack?
Stay calm and create a sense of safety
Your response sets the tone. When you remain calm, you help the other person feel less threatened by their symptoms. Speak slowly and gently, and reassure them that they are safe. Avoid telling them to “calm down,” as this can increase distress. Encourage them to sit or stand comfortably and move them away from loud or crowded spaces. A calm environment helps the nervous system settle more quickly. Professional Hypnotherapy focus on creating a sense of safety first, as the mind responds better when it feels secure.
Guide their breathing to reduce physical symptoms
Fast, shallow breathing often fuels panic attacks. You can help by guiding the person to slow their breath. Ask them to breathe in through their nose for four seconds, hold briefly, and then breathe out slowly through their mouth for six seconds. Breathe with them rather than instructing from a distance. This shared rhythm helps regulate breathing naturally. Controlled breathing signals to the brain that danger has passed, reducing physical symptoms such as chest tightness and dizziness.
Use grounding techniques to bring focus back to the present
Panic attacks pull attention into frightening thoughts and bodily sensations. Grounding techniques bring awareness back to the present moment. Ask the person to name five things they can see, four things they can feel, three things they can hear, two things they can smell, and one thing they can taste. This method works well because it shifts focus away from panic and towards the senses. Hypnotherapy experts often use similar grounding and focus techniques to interrupt anxious thought patterns and restore balance.
Offer reassurance without minimising their experience
Reassurance matters, but your words need care. Acknowledge how intense the experience feels while reminding them that panic attacks are not dangerous. You might say, “I know this feels overwhelming, but it will pass.” Avoid dismissive phrases or rushing the process. Panic attacks usually peak and fade within minutes, but pressure can prolong them. Consistent reassurance helps the person regain trust in their body and mind.
Also read: Online hypnotherapy for mental wellness – how can it help Gen Z?
Encourage ongoing support and professional help
Once the panic attack passes, encourage gentle reflection rather than avoidance. If panic attacks happen frequently, professional support can help. Hypnotherapy offers a structured, evidence-based approach to managing panic and anxiety. It works by addressing subconscious triggers, teaching relaxation techniques, and building long-term coping strategies. Many people find it helps them regain confidence and reduce the fear of future attacks. Encouraging support shows care and promotes lasting well-being.
Calm support makes a difference
Helping someone through a panic attack requires patience, calmness, and understanding. By creating a safe environment, guiding breathing, using grounding techniques, and offering reassurance, you can provide meaningful support in a difficult moment. For ongoing anxiety or repeated panic attacks, professional help such as Hypnotherapy in Bromley can offer effective tools for long-term relief. With the right approach, panic attacks become manageable rather than overwhelming. You can trust On The Couch Hypnotherapy for the best treatment and long-term results. Contact us today to find out more.