Understanding Anxiety and Panic Attacks
Feeling anxious is a natural response to stress, but sometimes anxiety can feel overwhelming and start to affect daily life. If anxiety becomes persistent or distressing, reaching out for support can make a difference.
Panic attacks are intense waves of anxiety that can feel sudden and frightening, often bringing physical sensations like a racing heart or difficulty breathing. While not dangerous, they can feel overwhelming in the moment.
As whānau and friends, your support is invaluable. By staying calm, being patient, and offering acceptance without judgment, you can provide a reassuring presence. Encourage activities that bring joy, model relaxation and self-care, and help them explore what soothes them. Most importantly, remind them of their strengths and that they are not alone.
Ways to Offer Support
Listen without judgment: Offer a compassionate ear, letting them speak openly without interrupting or offering solutions.
Encourage professional support: Gently suggest that they reach out to a mental health professional for additional support and guidance.
Be patient and understanding: Respect their boundaries and progress, offering reassurance and support as they navigate through tough moments.
What to Avoid
Avoid minimizing their feelings with phrases like “It’s not a big deal” or “Just calm down.” These comments can make them feel invalidated and misunderstood.
Don’t rush them into social situations or activities before they’re ready. Give them the time they need to feel comfortable.
Refrain from offering unsolicited advice or solutions, as this can feel overwhelming. Instead, focus on listening and offering emotional support.
If you’re unsure how to support someone during an anxiety or panic episode, our free 24/7 Anxiety Helpline (0800 236 438) is here for guidance. Whether you call for advice or encourage your loved one to reach out, we can help with relaxation techniques and practical strategies to minimise overwhelming feelings. No one has to face anxiety alone.
Together, we can create a community where everyone feels understood and empowered.
Empowered is a free, self-paced, online course from Anxiety NZ to support your mental wellbeing.
You can download the free "Child Anxiety" guide below. We also highly recommend checking out the course "Untangling Anxiety", presented by Parenting Place. It is an engaging, self-paced course with bite-sized modules designed for busy parents.
Parenting Place is New Zealand's family charity; creating and delivering resources for parents at every age and stage.
By using the link below and entering the discount code ANXIETY10 at checkout, you will get 10% off your enrolment. Anxiety NZ will also receive a small payment, every contribution enables us to keep sharing these resources and supporting children, caregivers and families.
Don't forget to put in the discount code ANXIETY10 at checkout.
If you are worried about the safety of a loved one, or someone else, you can call the Crisis Team on 0800 800 717 or dial 111 in an emergency.
Important numbers and resources to find advice and support at a time of crisis or distress:
Free call or text 1737 any time for support from a trained counsellor.
Lifeline 0800 543 354 or (09) 522 2999 | Free text 4357 (HELP)
Youthline 0800 376 633
Samaritans 0800 726 666
If you or someone you know is at risk of harm: dial 111 or visit your nearest hospital emergency department.
Call 0800 611 116 for your nearest DHB Mental Health Crisis Team (CATT Team).
Do you need support? Yellow Brick Road is a national organisation that provides support for whānau who have a loved one experiencing mental health challenges.
For more information about helping family / whānau visit mentalhealth.org.nz
