Tell them that you understand they’re experiencing something overwhelming and frightening. Let them know that they’re safe, that their feelings of anxiety or panic will not last forever, and that they’ll feel better soon. Say, “I know this is difficult, and catching your breath and relaxing may seem impossible. Remember that this will pass. You’re safe, you’re going to be okay and, if you want, I’ll be right here until it passes.” If you’ve never experienced symptoms of an anxiety disorder, acknowledge that you don’t completely understand what a panic attack is like. Instead of telling your partner to calm down or trying to assume what they need, ask them what you can do to help.  Tell them, “I’ve never had a panic attack, but I know it’s not as simple as just willing yourself to relax. What can I do to help you get through it?” Everyone is different, but they might ask you to breathe with them, help them visualize soothing scenery, or simply sit by them and hold their hand. During an anxious state, your partner might not be able to clearly communicate what they need. It’s wise to discuss what you should do to help when they’re not in the midst of a panic attack. They could also write a list of helpful actions for you. Ask them to do their best to breathe deeply into their abdomen. Let them know you get that they feel like they have to gasp for air, but slow, deep belly breaths can help them feel better.  Ask them to breathe in slowly and gently through their nose, fill up their belly with air, and breathe out slowly through their mouth. Counting to 5 while inhaling and exhaling or counting backwards from 100 can also help soothe symptoms of panic and anxiety. Say, “Let’s breathe together. Close your eyes, and just try to focus on your breathing. Breathe in, 1, 2, 3, 4, 5, and breathe out, 1, 2, 3, 4, 5.” Try guiding your partner through positive visualizations to help put them at ease. Ask them to picture themselves in a comfortable place from their childhood, on a relaxing beach, or by a cozy fireplace with a mug of hot cocoa. Describe sensory details, such as the refreshing sea breeze or the soothing warmth of the fire.  If they find visualizing calming scenery helps, ask them when they’re not experiencing symptoms to identify a few safe spaces. Bear in mind that scenery you find soothing might be triggering for them, so find out where they feel most comfortable. Ask, “Tell me about some places where you feel most at ease. If I describe one for you during a panic attack or anxious state, maybe that’ll help you focus on being in that safe place.” Pay attention to activities they enjoy, and suggest that you do one together. You could put on soothing music, draw or paint, meditate, or do yoga. Some people also find that writing down what they’re feeling helps get it out of their system. Again, it helps to know your partner and to have a discussion about helpful activities when they’re not experiencing a panic attack or an anxious state. Avoid saying things like, “Just calm down,” “Relax and sit still,” or “There’s nothing wrong with you, so stop.” Try to understand that a panic attack or anxious state can feel insurmountable and terrifying. They’re experiencing real symptoms of an illness, and scolding them will just make things worse.  Instead, let them know that you’re there for them, and reassure them that you’ll get through it together. Telling them to sit down might seem harmless, but sitting could actually make them feel more anxious. Adrenaline levels spike during an anxious state, and some people need to move around or pace. If your partner isn’t comfortable sitting, offer to go for a walk with them. While it’s a tough balancing act, treating anxiety disorders typically involves exposure to triggers. Try to challenge your partner, but be gentle. Tell them that sometimes experiencing anxiety is part of overcoming the disorder, and that you’ll be there to help them get through it.  Suppose your partner experiences social anxiety. Instead of staying in the house in an effort to avoid panic attacks, they should try to gradually engage in social situations. Going for a walk around a park or to the grocery store could the first steps. Then they could work their way up to dining out at a restaurant or going to a small party.
अपने पार्टनर को याद दिलाएं कि पैनिक अटैक की फीलिंग जल्दी ही चली जाएँगी: अपने पार्टनर से पूछें कि आप उसकी किस प्रकार मदद कर सकते हैं: उनके साथ गहरी सांस लें और उन्हें काउंट करें: अपनी शांत और सुकूनभरी इमेजिनेशन का वर्णन करें: एकसाथ कोई एक्टिविटी करें जैसे, लिखना, कलर करना या म्यूजिक सुनना: उनकी आलोचना न करें या उनकी घबराहट को कम करें: ट्रिगर्स से बचाने की बजाय उन्हें अटैक का सामना करने के लिए प्रोत्साहित करें: