Things Not to Say to Someone Having a Panic Attack

When someone is experiencing a panic attack, it is important to be supportive and help them feel safe and understood. Avoid saying things that may worsen their distress or cause them to feel misunderstood, ashamed, or embarrassed. Here are some phrases to avoid:

• "Just relax" or "Calm down." This dismissive statement can imply that the person is overreacting or that they should be able to control their symptoms, which is not always possible.
• "It's all in your head" or "You're making this up." Suggesting that the panic attack is imaginary or not real can be very hurtful and invalidating.
• "You're overreacting" or "This is no big deal." Minimizing or dismissing their distress can make them feel like they are not being taken seriously.
• "I know how you feel" or "I've been there before." Even if you have experienced panic attacks yourself, it is important to remember that everyone's experience is unique. Saying "I know how you feel" can imply that you fully understand their experience, which is not always the case.
• "You need to take medication." Suggesting that someone needs medication to manage their panic attacks can be intrusive and presumptuous. It is important to respect their autonomy and allow them to make decisions about their own healthcare.
• "You're embarrassing yourself." This hurtful comment can make the person feel ashamed and worsen their symptoms.
• "You need to get over it." Telling someone to "get over it" is not helpful and can make them feel like they are not being taken seriously.
• "This is all in your head." Suggesting that the panic attack is imaginary or not real can be very hurtful and invalidating.
• "You're going crazy." This frightening and hurtful statement can make the person feel like they are losing their mind, which can further worsen their symptoms.
• "It's not that bad." Trying to minimize the severity of the panic attack can be dismissive and invalidating. It is important to acknowledge and respect their subjective experience, even if it seems mild to you.