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

7. Encouraging Physical Movement

Physical movement can be an effective way to help someone release the pent-up energy that often accompanies a panic attack. Gentle movement, such as walking, stretching, or yoga, can help the person reconnect with their body and shift their focus away from the panic. Movement encourages the release of endorphins, which can improve mood and reduce stress. Suggest a short walk in a quiet, safe area. The act of walking can be meditative, helping to regulate breathing and provide a change of scenery. If walking isn’t possible, simple stretching exercises can also be beneficial. Encourage the person to gently stretch their arms, legs, and neck, focusing on the sensations in their muscles. For those who are familiar with yoga, guiding them through a few basic poses can be particularly grounding. Poses like Child’s Pose or Forward Bend can help promote relaxation and calm. The goal of physical movement is not to exert energy but to create a gentle flow that helps release tension and promote a sense of well-being.

8. Providing Distraction Techniques

Distraction can be a useful tool in helping someone manage a panic attack. By focusing their attention on something external, you can help break the cycle of anxious thoughts. Distraction is not about ignoring the panic but about providing a temporary reprieve that allows the person to regain control. Engage the person in a simple, non-stressful activity. This could be anything from drawing, listening to music, or playing a game. The key is to choose an activity that the person finds enjoyable and calming. Music can be particularly effective, especially if it’s a favorite song or genre that evokes positive feelings. Another distraction technique is to engage the person in a conversation about a topic they are passionate about or interested in. This can help shift their focus away from the panic and onto something more positive. The aim is to create a mental diversion that allows the person to distance themselves from the immediate feelings of anxiety.