Anxiety Crisis: 5 Steps to Help Someone Now

Expert psychiatrist Reveals 5 Steps to Help Someone During an Anxiety Crisis

A new guide from a leading mental health professional offers practical advice for supporting individuals experiencing an anxiety attack, emphasizing the power of calm presence and simple techniques.

Anxiety crises can be profoundly distressing, not only for those experiencing them but also for witnesses unsure how to help. Now, psychiatrist Javier Quintero has shared a practical guide on social media outlining five key steps to effectively support someone during an anxiety attack, emphasizing that a calm and supportive response can make a significant difference.

Staying Calm is Paramount

the first, and arguably most crucial, step is to maintain your own composure. “Your peace of mind is going to be key,” Quintero explains. When someone is experiencing an anxiety crisis, a calm demeanor from those around them can be incredibly grounding. He recommends speaking in a soft but firm tone, using short, reassuring phrases like “I’m here,” “tell me,” or “how can I help you.” These simple expressions convey security and prevent further escalation of the situation.

Did you know? – Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults age 18 and older each year, according to the Anxiety & Depression Association of America.

Regulating Breathing together

Next, focus on regulating breathing. “We are going to breathe with that person: we take air through our nose, we hold it and release it with our mouth. Let them accompany us with our breathing,” Quintero advises. This shared breathing exercise can help reduce hyperventilation and gradually stabilize the individual’s heart rate, promoting a sense of physiological calm.

Pro tip: – Diaphragmatic breathing, or “belly breathing,” is notably effective. Encourage slow, deep breaths that expand the abdomen rather than the chest.

Anchoring to the Present Moment

A key component of anxiety is a disconnect from the present reality. To counter this, Quintero suggests anchoring the person to their immediate surroundings. “We are going to help you be here and now, present, not where your anguish takes you,” he states. He recommends a sensory connection exercise: asking the person to identify three things they see,two things they hear,and one thing they feel. This practice helps reduce mental disconnection and refocus attention on the present moment.

Validating Feelings, Avoiding Minimization

It’s vital to avoid minimizing the person’s experience. “Saying ‘calm down’ is not an excellent idea, of course he wants to calm down, but he won’t be able to do it,” Quintero explains. “I know it’s uncomfortable,but it’s not hazardous.” This approach acknowledges the person’s distress without adding to it.

The power of Presence and Support

Quintero emphasizes the importance of unwavering support.”We are going to stay by your side. Your presence is much more powerful than you think,” he concludes. Emotional support and a calm presence are key to safely navigating an anxiety crisis, reminding those affected they are not alone.

Reader question: – What if the person experiencing the anxiety crisis resists your help or becomes agitated when you try to engage them?