A 2022 study reveals that South Africans suffer higher rates of probable depression and anxiety compared to other countries. An estimated 970 million people in the world were
living with a mental disorder in 2019, according to the World Mental Health Report.

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 others to assist.

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 very different. Anxiety is part of the protective response wired into the body. It is different 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 can you help?

If you know someone is susceptible to experiencing panic attacks – do not fear – there are several helpful things you can do (and avoid) to help them.

Be the voice of calm. Your behavior can be a calming guide for your friend. Reassure them 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 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: a painting, clock, or crack in a tile.

• encourage them to stretch or get their body moving
• hold their hand (if they would like you to)
• 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 help you to assist them during times of distress. Read up on 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.

• 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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This article was first published on 10 June 2022, and has been updated.