When you have a panic attack, people around you will probably want to help, but they may not know how to.
It’s not entirely fair that the person in the midst of a panic attack would need to reassure others, but witnessing a panic attack can be scary for others, and managing their reactions can actually prevent them from escalating your anxiety. If you can, be clear about what’s happening:
- I am having a panic attack
- This has happened before, I know what’s wrong
- I don’t feel well, but I will feel better soon
A sad note about stigma: If you don’t feel comfortable letting people know that this is a panic attack, it’s okay to just say you don’t feel well, or that you feel faint or nauseous. Most people will understand (and if someone doesn’t have sympathy, that’s their problem — seriously). Feeling horrible all of a sudden is a thing that happens to everyone sometimes, and the vast majority of people can relate and will respond with compassion rather than judgment.
If you can, be direct about what you need — people have an easier time when they know what to do:
- I need to sit/lie down
- I need to step outside
- Please get me my bag/phone/sweater/etc.
- Can I borrow your phone/sweater/etc.
- Please sit with me
- Please give me some space
- I need something to eat/drink
Once you know what your panic attacks look like and how you address them, you can make a document to access on your phone or a piece of paper to carry in your wallet that gives emergency information like:
- Your doctor or therapist’s phone number
- What medication you take for panic attacks and where it is
- What your panic attacks usually look like (if it’s something else and you do need medical attention, they should know)
- What you know helps or doesn’t help
- Where your resource kit is and how to help you use it
You can show this to someone if you need their help. If you want to go deeper and create a more comprehensive document to help communicate the topography of your anxiety, what causes it, what helps it, what symbols or past experiences inform it, etc. check out Mad Maps at The Icarus Project.
If you’re traveling or working closely with people, you may want to let them know ahead of time that you get panic attacks and how you avoid and address them.
This article is part of the “So You Had A Panic Attack” resource guide. Go back to the SYHAPA index page
