“I’m here for you. You’ll be okay soon. ” “You’re strong and capable—this panic attack won’t beat you. ” “It’s okay—nothing bad is going to happen. ”
“Panic attacks are temporary—in a few minutes, you’ll feel normal again. ” “I know you’re going through a really difficult moment right now, but it’ll be okay again soon. These anxiety attacks don’t last long. ” “Hold on. Everything will be okay soon—keep talking to me, keep yourself distracted, and you’ll feel better before you know it. ”
“Take long exhales—just think about letting all the air in your body out, then slowly bringing it back in. ” “I want you to focus on your breathing. Nothing else matters—just take 10 slow breaths. ” “Try to breathe from your belly, not your upper chest. Let your stomach rise up and down with your breaths. ”
“Let’s focus on your senses. Text me 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. ” “How about a change of location? This place might be giving you a lot of anxiety, so why don’t you head to a different room, sit down, and text me how you’re doing?” “Here’s something that helps me a lot: can you go to your kitchen, pour yourself a big glass of ice water, and drink it slowly?”
“You mentioned that you feel sweaty. Would you feel better with a cool shower?” “Are the symptoms you’re experiencing similar to things you’ve felt in the past?” “I know nausea can be really uncomfortable. When I’m nauseous, I feel a lot better when I lay down on my side. Are you doing that now?”
“Can you think about what caused you to feel this way?” “I think that you’re probably still up because of how much caffeine you’ve been drinking. That’s okay—caffeine is pretty harmless. ” “It sounds like alcohol might be a trigger for your panic attacks. It’s okay—these effects should wear off soon, and you’ll feel like your normal self again. ”
“What can I do to help you through this?” “What have other people done to help you through your panic attacks in the past?” “I’m here for you—let me know how I can be a good source of support. ”
“I know you’ve been talking to a therapist. What advice do they have for moments like this?” “You’ve been going to CBT sessions, right? Tell me about their strategies for overcoming negative thoughts. ” (If your loved one isn’t in treatment yet) “You aren’t alone: a lot of people experience panic attacks. I think talking to a mental health professional could be a really good idea—could I help you schedule an appointment?”
“I’d like to give you a voice call. You don’t have to say anything if you don’t want to, but I think it’d be better for us to talk this way. ” “Let’s talk through voice messages—I want to hear your voice and have a more natural conversation. ” “Can we video chat? I’m going to give you a call now, please pick up. ”
“Thank you for telling me about what you’re going through. I’m grateful that you opened up to me. ” “I love and care about you a lot. It’s a privilege to be here for you. ” “You can always count on me to be there for you. We’ll get through moments like this together. ”
