One in six South Africans suffers from depression, anxiety, and substance-use problems. Throughout our lives, we experience feelings of fear or worry. However, for people suffering from anxiety, even the small stuff can consume them with fear. Anxiety is often misunderstood and can make it difficult for friends, family, or employees to assist when things start to spiral out of control. The first step to helping someone with anxiety is to note their behaviors:
- Constantly seeking reassurance
- Irritability and frustration in feared situations
- Compulsive actions
- Avoiding situations or events
Anxiety vs Panic Attacks
In some instances, people may experience anxiety or panic attacks. Although these terms are used interchangeably, they are indeed very different. Anxiety is part of the protective response wired into the body – but is distinguished from a panic attack in that it includes feelings of worry, but without the extreme fear and detachment felt during a panic attack.
Symptoms of a panic attack:
- suddenly occurring without an obvious trigger
- intense fear
- sweating or chills
- shaking
- pounding heart
- difficulty breathing
- head and chest pain
- feeling detached from oneself
How you can help
If you know someone susceptible to experiencing panic attacks – do not fear – there are several helpful things you can do (and avoid) to help them at the moment.
Be the voice of calm. Your behavior can be a calming guide for your friend, reassuring that everything is going to work out for the better. Gently let them know that you think they are having a panic attack, and that you are there for them.
Ask them how you can help. By asking them what they need, it re-establishes a sense of control in themselves. And in them knowing you can assist, will give your friend a sense of safety and security.
*NEVER encourage someone to breathe into a paper bag during a panic attack – it is not recommended or considered safe
Learn the warning signs. Not everyone experiences a panic attack in the same way, so it’s better to ask your friend what signs they experience. It is important not to be forceful with your friend when they start showing signs, instead gently guide them to a state of peace and calm.
Focus on action, rather than words. Instead of telling your friend to ‘breathe’ or ‘calm down’, guide them through deep diaphragmatic breathing or actively relaxing groups of muscles. Some people find it especially helpful when they have an object they can focus all their attention on – like a painting, clock, or crack in a tile. In the same light – help them stay grounded:
- encourage them to stretch or get their body moving
- hold their hand, they would like it
- talk calmly about familiar places or activities
- repeat soothing mantras or words of affirmation
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Empower yourself with knowledge
Learn as much as you can about anxiety and panic attacks. This will help you understand what your loved one is going through, and guide you to assist them during times of distress. There are countless avenues to increase your knowledge. You can read personal stories of anxiety online or simply ask your loved one how anxiety affects their daily functioning.
Ultimately, if you think your loved one is battling anxiety, encourage them to seek professional treatment by talking to their health practitioner or a therapist.
Remember, you are human too, and it can be very challenging to support someone with a mental health problem – it is normal to feel overwhelmed sometimes. Look after your mental health to that you can regenerate your energy, time, and space to assist your loved one:
- Share your caring role with others, it’s easier not to do it alone.
- Find someone who supports you.
- Set boundaries and limits
- Do not take on too much, if you become unwell you will not be able to help your loved one in any way.
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