10 Gentle Ways to Comfort and Support Someone During a Panic Attack

5. Encouraging Positive Visualization

Positive visualization can be a powerful tool in helping someone navigate through a panic attack. This technique involves guiding the person to imagine a place or scenario where they feel calm and safe. It could be a favorite beach, a quiet forest, or even a cozy room. The goal is to create a vivid mental image that evokes feelings of peace and security. Start by asking the person to close their eyes and take a few deep breaths. Then, guide them through the visualization, prompting them to imagine the details of this safe place. Encourage them to think about the sights, sounds, smells, and sensations they would experience there. What does the air feel like? What can they hear around them? The more detailed the visualization, the more effective it can be in redirecting their mind away from the panic. Positive visualization can also include imagining a successful outcome to the situation causing anxiety. This can help shift their mindset from fear to hope, providing a mental anchor that can be particularly grounding during a panic attack. With practice, this technique can become a reliable strategy for self-soothing and regaining control.

6. Utilizing Gentle Touch

The power of touch is profound when it comes to soothing someone in distress. A gentle touch can convey warmth, understanding, and reassurance without the need for words. However, it’s important to be mindful and respectful of the person’s comfort and boundaries. Not everyone finds touch comforting, especially during a panic attack, so always ask for permission before proceeding. If the person is receptive, a gentle hand on the shoulder, a light back rub, or holding their hand can provide a sense of connection and grounding. The key is to be gentle and non-intrusive, offering support without overwhelming them. Touch can help slow down the heart rate and promote the release of oxytocin, a hormone that can enhance feelings of calm and safety. In situations where physical touch is not appropriate or welcomed, you can offer a comforting object, like a soft blanket or a favorite stuffed animal. These items can provide a similar sense of security and comfort. Whether it’s through physical touch or a comforting object, the goal is to offer a tangible reminder that they are not alone.