How to Help Someone Having a Panic Attack: Essential Guide

When someone experiences a panic attack, knowing how to help can make a significant difference in their recovery and overall well-being. Panic attacks are intense episodes of fear that trigger severe physical reactions when there's no real danger or apparent cause. For the person experiencing it, a panic attack can feel overwhelming and even life-threatening. This guide provides essential information on how to help someone having a panic attack effectively and compassionately.

Recognizing the signs of a panic attack is the first crucial step in providing assistance. Common symptoms include rapid heartbeat, shortness of breath, trembling, sweating, and feelings of impending doom. By understanding these symptoms and knowing the appropriate actions to take, you can be a valuable support person during someone's moment of intense anxiety.

Understanding Panic Attacks: What You Need to Know

Panic attacks are sudden surges of overwhelming fear that come without warning and without any obvious reason. They are far more intense than feeling anxious or stressed. The body's fight-or-flight response gets triggered, flooding the system with adrenaline and causing physical symptoms that can be frightening and disorienting for the person experiencing them.

While panic attacks themselves aren't life-threatening, they can feel that way to the person experiencing one. They typically peak within 10 minutes and rarely last more than 30 minutes. However, the effects can linger for hours. Understanding that panic attacks are temporary and not dangerous, despite how they feel, is essential information both for you as a helper and for the person experiencing the attack.

Common Symptoms of a Panic Attack

Recognizing a panic attack is crucial for providing appropriate help. The symptoms can mimic those of serious medical conditions, which is why many first-time sufferers believe they're having a heart attack or other life-threatening emergency.

• Rapid or pounding heartbeat
• Shortness of breath or hyperventilation
• Chest pain or discomfort
• Trembling or shaking
• Feeling of choking
• Nausea or abdominal distress
• Dizziness, lightheadedness, or faintness
• Chills or hot flashes
• Numbness or tingling sensations
• Feelings of unreality or detachment
• Fear of losing control or "going crazy"
• Fear of dying

Not everyone experiences all these symptoms during a panic attack, and the intensity can vary. Being familiar with these signs will help you recognize when someone needs support for a panic attack versus another medical emergency.

10 Effective Ways to Help Someone During a Panic Attack

When helping someone through a panic attack, your calm presence and supportive actions can make a significant difference. Remember that while the experience is intense, panic attacks are not dangerous and will pass. Here are ten effective strategies to help someone who is having a panic attack.

1. Stay Calm and Present

Your calm demeanor is contagious and essential. When you remain calm, you provide a stabilizing presence for the person in distress. Take deep breaths yourself and speak in a clear, gentle voice. Avoid showing signs of alarm or frustration, even if the person is highly distressed. Your composed presence sends a powerful message that there's no immediate danger and that this moment will pass.

Physical presence matters too. Stay with the person throughout the attack if possible. Your reassuring presence can help ground them during a frightening experience. Simply knowing they're not alone can reduce some of the fear associated with panic attacks.

2. Use Reassuring Communication

How you communicate during someone's panic attack can significantly impact their experience. Use simple, direct sentences and a soothing tone. Reassure them that what they're experiencing is a panic attack, not a medical emergency, and that it will pass soon. Avoid phrases like "just relax" or "there's nothing to worry about," which can feel dismissive of their very real distress.

Effective reassuring statements include: "You're going to be okay," "This feeling will pass," "I'm here with you," and "You're safe." These validate their experience while offering hope. Ask before touching them, as some people may find physical contact overwhelming during a panic attack, while others find it grounding.

3. Guide Their Breathing

Hyperventilation is common during panic attacks and can worsen symptoms. Helping the person regulate their breathing can break this cycle. Encourage slow, deep breathing by demonstrating it yourself. Inhale slowly through the nose for a count of four, hold briefly, and exhale through the mouth for a count of four.

You might say: "Let's breathe together. Follow my lead. In through your nose... 1, 2, 3, 4... and out through your mouth... 1, 2, 3, 4." Continue this pattern until their breathing begins to normalize. Some people find it helpful to place a hand on their abdomen to feel it rise and fall with each breath, focusing on deep belly breathing rather than shallow chest breathing.

4. Use Grounding Techniques

Grounding techniques help reconnect the person to the present moment when panic makes them feel detached or overwhelmed. The 5-4-3-2-1 technique is particularly effective: guide them to identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.

Other helpful grounding techniques include having them feel the texture of an object like a piece of fabric or a smooth stone, splashing cold water on their face, or naming items in a specific category (like fruits or animals). These activities redirect attention away from panic sensations and toward the external environment, helping to break the cycle of anxious thoughts.

5. Create a Calm Environment

If possible, help the person move to a quieter, less stimulating environment. Reduce environmental stressors by dimming bright lights, lowering the volume of music or conversation, and moving away from crowds. Finding a private space can also reduce the person's self-consciousness about having a panic attack in public.

Sit with them in this calmer space, preferably somewhere they can comfortably sit or lie down. If outdoors, try to find a quiet bench or step away from busy areas. Creating this protective bubble of calm can help reduce the intensity of the panic attack and speed recovery.

6. Offer Simple Choices

During a panic attack, complex decision-making can feel impossible. Offering simple, binary choices helps the person maintain a sense of control without overwhelming them. Keep options straightforward and limited. This approach acknowledges their autonomy while providing structure during a chaotic experience.

Avoid open-ended questions like "What do you need?" which can feel paralyzing during panic. Instead, offer specific, manageable choices that require only a simple yes or no response. This reduces cognitive load while still giving them agency in their care.

7. Encourage Mindfulness

Mindfulness techniques can help interrupt the panic cycle by bringing attention to the present moment without judgment. Guide the person to notice physical sensations, thoughts, and emotions as temporary experiences rather than threats. Simple prompts like "Notice the feeling of your feet on the floor" or "Feel the chair supporting your body" can help.

The body scan technique can be particularly effective: guide them to systematically notice sensations throughout their body, starting from their toes and moving upward. This creates distance from overwhelming feelings and promotes a more objective awareness of bodily sensations, reducing their power to frighten.

8. Avoid Common Mistakes

Certain well-intentioned responses can actually worsen a panic attack. Avoid telling someone to "calm down," "snap out of it," or "you're overreacting." These statements invalidate their experience and can increase feelings of shame or frustration. Similarly, avoid expressing impatience or making the situation about your discomfort with their distress.

Don't leave someone alone during a panic attack unless they specifically request space. Avoid crowding them physically or speaking loudly. Refrain from making comparisons to your own experiences with stress or anxiety unless they're directly relevant and helpful. Focus on their immediate needs rather than analyzing why the panic attack might be happening.

9. Use Physical Techniques When Appropriate

Some physical interventions can help reduce panic symptoms. If the person is comfortable with touch, gentle pressure on their shoulders or hands can be grounding. For someone experiencing tingling or numbness in their extremities (common during hyperventilation), gentle massage of hands or feet can help restore normal sensation.

The dive reflex can be activated by applying something cold to the face, particularly around the eyes and cheeks. This triggers a natural calming response in the body. A cold compress, ice pack wrapped in cloth, or even cold water splashed on the face can help slow heart rate and reduce panic intensity in some people.

10. Know When to Seek Professional Help

While most panic attacks resolve on their own, certain situations warrant professional medical attention. If the person has never experienced a panic attack before, has a known heart condition, is pregnant, or if symptoms persist longer than 30 minutes without improvement, consider seeking emergency medical care.

Other warning signs include chest pain that radiates to the jaw, back, or arm; difficulty speaking or understanding speech; facial drooping; or loss of consciousness. While these symptoms are more likely to indicate other medical emergencies than panic, it's better to err on the side of caution when these symptoms appear.

After the Panic Attack: Follow-Up Support

Once the immediate crisis has passed, your support remains valuable. The period after a panic attack can involve fatigue, embarrassment, and worry about future attacks. Validate their experience without dwelling on it. Simple statements like "That looked really difficult" acknowledge what they went through without making it the focus of all future interactions.

Encourage them to practice self-care in the aftermath. This might include rest, hydration, gentle movement, or whatever activities typically help them restore their sense of well-being. Avoid immediately analyzing what "caused" the panic attack, as this can create performance pressure and anxiety about preventing future attacks.

Encouraging Professional Support

If someone experiences recurring panic attacks, professional help can make a significant difference. Cognitive-behavioral therapy (CBT) is particularly effective for panic disorder, teaching strategies to understand and manage panic symptoms. Medications may also be helpful in some cases. Gently encourage the person to speak with a healthcare provider about their experiences.

You might say: "I've noticed these panic attacks are happening more frequently. Many people find that talking to a professional gives them tools to manage these experiences better. Would you like help finding someone to talk to about this?" Offer practical assistance in researching providers or even accompanying them to an initial appointment if appropriate.

Supporting Long-Term Management

For someone with recurring panic attacks, certain lifestyle factors can help reduce frequency and intensity. Regular physical exercise has been shown to reduce anxiety sensitivity and panic symptoms. Adequate sleep, balanced nutrition, and limiting caffeine and alcohol can also help stabilize mood and reduce vulnerability to panic.

Stress management techniques like progressive muscle relaxation, yoga, or meditation practiced regularly (not just during panic) can build resilience. You might offer to join them in these activities, making them social experiences rather than "treatments." This normalizes mental health self-care as part of everyday wellness.

Frequently Asked Questions About Helping During Panic Attacks

Should I call emergency services for someone having a panic attack?

In most cases, panic attacks don't require emergency services. However, if it's the person's first panic attack, symptoms are unusually severe or different from their typical attacks, or if you're unsure whether it's a panic attack or another medical emergency (like a heart attack), err on the side of caution and seek medical help. Also call for help if the person requests it or if symptoms don't begin to subside after about 20-30 minutes.

Can I give medication to someone having a panic attack?

Never offer your own prescription medications to someone else, even if you also experience panic attacks. If the person has their own prescribed medication for panic attacks (such as a benzodiazepine), you can help them locate it and take it according to their prescription. Over-the-counter medications are generally not effective for acute panic attacks.

How can I tell the difference between a panic attack and a heart attack?

This can be challenging as symptoms overlap. Heart attacks typically involve pressure or squeezing pain in the center or left side of the chest that may radiate to the arm, jaw, or back. They often occur during physical exertion and build gradually. Panic attacks usually involve sharp chest pain that stays in the center of the chest, come on suddenly, and often occur at rest or during stress. When in doubt, seek medical attention.

What if I'm having a panic attack myself?

If you're prone to panic attacks yourself, having a plan in place is important. This might include carrying medication if prescribed, having breathing exercises memorized, keeping grounding objects with you, and having contacts readily available who understand your condition and can provide support. Self-help techniques like progressive muscle relaxation, mindfulness, and cognitive reframing can be practiced regularly so they're accessible during an attack.

Conclusion: Compassionate Support Makes a Difference

Learning how to help someone having a panic attack is a valuable skill that can make a significant difference in someone's life. Your calm, supportive presence during their moment of intense fear provides not just immediate relief but also reinforces that they're not alone in their struggle with anxiety. Remember that while panic attacks feel catastrophic to the person experiencing them, they are not dangerous and will pass.

The most important elements of helping during a panic attack are remaining calm yourself, using reassuring communication, assisting with breathing regulation, and knowing when professional help is needed. With practice, these skills become more natural and effective. By educating yourself about panic attacks and appropriate responses, you become a valuable source of support for friends, family members, or even strangers who may experience this common but frightening condition.