How to Help Someone Having a Panic Attack: Expert Tips

When someone you care about is having a panic attack, your gut reaction might be to jump in and "fix" it. But honestly, the most powerful thing you can do is simply offer a calm, reassuring presence.

The key is to stay with them. Use simple, short sentences. Remind them that this overwhelming feeling won't last forever and that they are safe. Your steady support can be the anchor they desperately need to ride out the storm, and it's a first step in showing them that a life without this fear is possible.

You Can Be a Beacon of Hope in Their Storm

Watching someone go through a panic attack can be scary. It's easy to feel helpless, completely unsure of what to do or say. But it’s so important to remember that your presence and your own calm are your greatest tools, offering a glimmer of hope in a moment of darkness.

A panic attack is a sudden, intense wave of fear that sets off severe physical reactions, even when there's no real danger. Think of it as an internal hurricane. Your job isn't to stop the wind, but to be a sturdy, safe shelter until it passes.

This guide is built on a foundation of hope. As terrifying as these moments are for the person experiencing them, they are temporary. More importantly, a life free from the constant fear of panic isn't just a fantasy—it's an achievable reality. By learning how to help, you're not just offering comfort; you're helping them take a crucial step on their healing journey.

Recognizing the Signs of a Panic Attack

The first step in helping is knowing what you're looking at. Panic attacks often feel like serious medical emergencies, like a heart attack, which only adds to the terror. The symptoms are the body’s "fight or flight" response kicking into absolute overdrive.

Here's what you might see:

• Physical Symptoms: Trembling or shaking, a heart that's pounding or racing, sweating, shortness of breath or a smothering sensation, and chest pain.
• Cognitive Symptoms: An overwhelming sense of doom, a fear of losing control or even dying, and a feeling of being detached from reality (derealization) or from themselves (depersonalization).
• Other Sensations: Dizziness, lightheadedness, nausea, or a knotted stomach.

These symptoms can escalate fast, usually peaking within ten minutes. Understanding them helps you respond with empathy instead of alarm. For a closer look at the symptoms, our detailed guide on the panic attack experience can be really helpful.

Why Your Calm Is Contagious

During a panic attack, the person's brain is screaming that they are in mortal danger. If you panic or get frustrated, you're just confirming that fear. By staying calm yourself, you send a powerful, non-verbal message: "You aren't in danger. I'm here, and we're safe."

Your calm presence is more than just a comforting gesture; it's a form of emotional first aid. It communicates safety to a nervous system that is screaming "danger," helping to de-escalate the internal crisis without a single word.

It’s important to know this is a global issue. Anxiety disorders are incredibly common, affecting millions of people all over the world. The sheer scale of this challenge just highlights how crucial it is to learn to offer support.

In 2019, anxiety disorders affected around 301 million people globally, and the numbers have been on the rise for decades. These aren't just statistics; they represent people—friends, family, and colleagues. They underscore that if you know someone who has panic attacks, they are far from alone. Your support is a vital piece of a much larger, collective effort to build mental wellness and hope for a full recovery.

Guiding Them Through With Grounding Techniques

Once the first, most intense wave of a panic attack starts to recede, the person is often left feeling lost in a whirlwind of scary thoughts and overwhelming physical sensations. Your calm presence has already created a safe space. Now, you can gently help guide them back to the present moment. This is where grounding techniques become your most valuable tool.

Grounding is all about pulling their focus away from the internal chaos and reconnecting them with the physical world. It’s not about dismissing their fear, but about giving their mind something solid and real to hold onto. Think of it like dropping an anchor in a turbulent sea—it offers stability until the storm passes and reminds them that control is possible.

The most important thing is to offer these techniques as gentle invitations, not commands. You're handing them a tool, not demanding a fix. A supportive, pressure-free approach is what makes these methods truly helpful.

The Power of Sensory Grounding

Panic attacks can feel like being trapped inside your own head. Sensory grounding helps break that cycle by shifting attention outward, using the five senses to interrupt the escalating fear. One of the most effective and easy-to-remember methods is the 5-4-3-2-1 technique.

You can bring it up conversationally. Something as simple as, "Let's try something to help you feel a bit more here and now. Can you look around and name five things you can see?"

Here’s how you can walk them through it, step by step:

• Five things you can see: Ask them to find five separate objects in the room—a lamp, a book, a pattern on the floor. Anything. Encourage them to briefly describe each one.
• Four things you can feel: Guide them to notice four distinct physical sensations. Maybe it's the texture of their jeans, the coolness of a windowpane, or the solid feeling of their feet on the ground.
• Three things you can hear: Ask them to listen closely and pick out three sounds. It could be the hum of a refrigerator, a clock ticking, or traffic in the distance.
• Two things you can smell: This one can sometimes be a little tricky, but encourage them to try. Perhaps they can smell coffee, soap, or even the scent of rain outside.
• One thing you can taste: Ask what the inside of their mouth tastes like. Offering a sip of water or a mint can also work well here.

This method effectively short-circuits the panic by forcing the brain to engage with the immediate environment, pulling it away from those terrifying "what if" thoughts.

Using Touch to Reconnect

When someone's internal world feels like it's falling apart, the physical world can serve as a powerful anchor. Tactile grounding uses the sense of touch to bring them back to the present. You'd be surprised how much simple, everyday objects can help.

Try offering them something with a distinct temperature or texture. Holding a cool glass of water, wrapping up in a soft blanket, or even just feeling a smooth stone in their hand can be incredibly effective. The sensation gives their mind a single, manageable thing to focus on.

A Note on Touch: Always ask for permission before touching someone who is having a panic attack. A hand on their shoulder might be comforting for one person but could feel threatening to another. A simple, "Would it be helpful if I put a hand on your arm?" shows respect for their boundaries when they feel most vulnerable.

These tactile experiences send signals to the brain that contradict the feeling of danger, gently reminding their nervous system that they are physically safe.

Auditory and Other Grounding Methods

Beyond the 5-4-3-2-1 method, plenty of other grounding exercises can be just as effective. The goal is always the same: provide a simple, external point of focus.

• Auditory Grounding: Ask them to zero in on a single, steady sound. This could be the sound of your voice as you count slowly to ten, the rhythmic hum of a fan, or calming music if it’s available. It's the consistency of the sound that makes it so grounding.
• The 3-3-3 Rule: This is a simpler, quicker alternative. Just ask them to name three things they see and three sounds they hear. Then, have them move three parts of their body, like their fingers, ankles, and arms. It's a great mix of sensory input and physical action.
• Mental Grounding: You can also engage their logical brain with mental exercises. Ask them to name all the state capitals they can remember, or to spell their full name and address backward. These tasks require enough concentration to leave little room for panicked thoughts.

For anyone looking to build a more comprehensive toolkit, there are many grounding techniques for anxiety that can be practiced and personalized over time. In addition to these exercises, other mental strategies to navigate panic can be incredibly beneficial for helping someone through a panic episode.

Ultimately, your role is to be a calm, hopeful guide. By offering these tools, you’re doing more than just helping in the moment. You're showing them that they have the power to regain control and planting a seed of hope that a life where panic doesn't call the shots is absolutely possible.

Supportive Words: What to Say and What to Avoid

When someone is in the grips of a panic attack, your words can either be a lifeline or an anchor weighing them down. The right phrases can ground them, making them feel safe and seen when their world is spiraling. The wrong ones, even if you mean well, can come across as dismissive, making them feel even more isolated and terrified. Knowing what to say—and just as importantly, what not to say—is one of the most powerful ways you can help.

Your job isn't to "fix" the panic. It's to be a calm, steady presence. You're there to validate their experience without amplifying the fear, creating a bridge from their internal chaos back to the present moment.

As this image suggests, something as simple as focusing on the breath can be incredibly grounding. It’s a physical action that can help counteract the body's overwhelming stress response, giving the person a tangible focal point amid the chaos.

Phrases That Build Safety and Trust

When someone's mind is racing, simple, clear, and reassuring statements work best. You want to offer words that validate what they're feeling and anchor them to you. These phrases aren't a magic wand, but they lay a crucial foundation of trust and hope.

Here are a few things I've found to be genuinely helpful:

• "I am right here with you. You are not alone." This directly tackles the profound sense of isolation that makes panic so much worse.
• "You are safe right now. This is temporary, and it will pass." This addresses their immediate terror while reminding them—and you—that this feeling has an end.
• "Try to breathe with me. Let's take a slow breath in… and now out." This gives their mind a simple, concrete task to focus on instead of the storm of panicked thoughts.
• "You've gotten through this before, and you'll get through it this time." This is a gentle nudge to remember their own resilience, which is nearly impossible for them to access in that moment.

Your words should act as an anchor, not a solution. The goal is to convey unwavering support and presence, affirming their experience without judgment. Simply being there and speaking with kindness is a powerful form of help.

Why Some Words Make Things Worse

It's a natural impulse to want to solve the problem, which often leads people to say things that feel helpful but have the opposite effect. These phrases typically invalidate the person's terror, making them feel judged or completely misunderstood.

It’s just as critical to know what to avoid. Here’s a quick guide to compare what helps versus what harms.

Helpful vs. Harmful Phrases During a Panic Attack

Choosing your words carefully is a huge part of effective support. Telling someone to "just calm down" is like telling someone with a broken leg to "just walk it off"—if they could, they would. It only adds a layer of shame and frustration to an already terrifying experience.

Learning how to respond with empathy is vital. Unfortunately, untreated panic can spiral into more significant mental health challenges, and there's a huge gap in care. Worldwide, only about 25% of people with anxiety disorders actually get treatment. You can learn more about the need for better anxiety and panic treatment at coherentmarketinsights.com.

When you choose supportive words, you're not just helping someone through a few scary minutes. You're helping to bridge that gap on a personal level, offering a moment of connection and showing that recovery and support are possible.

When a panic attack finally subsides, the silence that follows can be just as intense as the storm itself. The worst of it might only last a few minutes, but the physical and emotional aftermath can stick around for hours. It’s a lot like an emotional hangover—leaving the person feeling shaky, completely drained, and often embarrassed or ashamed.

This post-attack phase is every bit as important as the crisis. Your role naturally shifts from crisis intervention to providing gentle, reassuring support. The goal is simple: help them feel safe and grounded again, bridging the gap from terror back to a sense of normal.

This is your chance to show them they aren’t broken. Your quiet presence becomes a powerful statement that recovery isn't just a distant dream—it's a real, achievable path forward.

Create a Safe Space for Recovery

Right after a panic attack, their nervous system is still firing on all cylinders. They might be physically wiped out but mentally on high alert, terrified another wave is about to hit. Your top priority is to help them feel secure and comfortable again.

If you can, move to a quieter, calmer spot. Offer simple comforts, but don't push. A glass of water, a warm blanket, or just sitting in silence can be incredibly soothing. Let them decide if and when they want to talk about what just happened.

Simple, grounding actions can make a huge difference in helping them feel back in control:

• Offer a snack or a warm, non-caffeinated drink. This helps stabilize their blood sugar and offers a comforting, routine action.
• Suggest a low-key activity. Putting on a familiar, calming movie or some quiet music can give their mind a gentle place to land.
• Just be there. Sometimes, the most powerful thing you can do is sit with them, letting them know they don't have to face the lingering fear alone.

This kind of quiet support sends a clear message: "You are safe. You are not a burden. And you can get through this."

Address the Emotional Hangover

Once the physical symptoms begin to fade, a wave of tough emotions often rushes in. It's completely normal to feel deep exhaustion, vulnerability, and even embarrassment. Many people worry about what others think or feel ashamed for "losing control."

This is where you can offer gentle, non-judgmental validation.

You can open the door for conversation with simple phrases like, "That looked really exhausting. How are you feeling now?" or "There’s no need to feel embarrassed. That was a panic attack—it wasn't you."

Acknowledge their resilience. Remind them that they just went through something incredibly difficult and made it to the other side. This small shift in perspective reframes the experience from one of weakness to one of incredible strength and endurance—a crucial step toward healing.

Panic attacks are sudden, intense episodes of fear that trigger severe physical reactions, often when there’s no real danger. Helping someone through one requires calm reassurance and specific techniques to lessen the attack's intensity. As support becomes more understood, digital mental health tools and telemedicine are emerging as key trends in panic disorder care, offering faster and more personalized assistance. These strategies not only reduce immediate distress but also contribute to long-term management, pointing toward a hopeful future in accessible mental healthcare.

Encourage the Path Forward

While your immediate support is priceless, it can also serve as a bridge to long-term solutions. This is where real hope starts to take root. A life without the constant dread of another panic attack is possible, and professional support is a huge part of that journey.

Once they feel stable, you can gently bring up the idea of seeking more help. It's not about fixing something that's broken; it's about learning new skills to manage anxiety effectively. Professional guidance, especially from a trained therapist, can give them a personalized toolkit to understand their triggers and build lasting resilience. To explore what that looks like, you might find our guide on psychotherapy for anxiety helpful.

By supporting someone in the aftermath, you’re doing more than just helping them recover from an episode. You're showing them they have an ally, that their struggle is valid, and most importantly, that there is a hopeful path forward. You become living proof that they don’t have to face this alone, building a foundation of trust that can empower them to take the next step toward a panic-free life.

The Path Forward to a Life Without Panic

After the storm of a panic attack passes, a quiet but persistent question often hangs in the air: "Will this happen again?" For someone living with panic, the fear of the next episode can be just as paralyzing as the attack itself. This is where your support can shift from immediate crisis management to fostering long-term hope. Helping someone through the chaos is a lifeline, but guiding them toward a future free from panic is a true gift.

It's so important to drive this message home: no one has to live in constant fear. A life where panic doesn't call the shots isn't just a nice idea; it's a tangible, achievable reality. With the right strategies and support, recovery is more than just possible—it's expected.

Understanding the Journey to Recovery

Getting out of the cycle of panic and anxiety is a journey, not a single leap. It's about digging into the root causes of anxiety and learning proven, evidence-based ways to manage it. This isn't about simply "toughing it out" or ignoring the fear. It's about building a whole new relationship with anxiety—one where the individual is finally back in the driver's seat.

As a supporter, your role is to be a steady source of encouragement. Gently remind them that seeking professional help is a sign of incredible strength, not weakness. It's an investment in their own well-being and a courageous step toward reclaiming their life.

Recovery isn't about erasing anxiety entirely—it's about turning down its volume so it no longer drowns out everything else. It’s about building the skills and confidence to face life's challenges without the dread of panic, knowing you have the tools to handle whatever comes your way.

Proven Treatments That Offer Real Hope

When it comes to treating panic disorder, there are highly effective, well-researched options that have helped millions find lasting peace. One of the absolute gold standards is Cognitive Behavioral Therapy (CBT).

Think of CBT as a practical, hands-on way to retrain the brain. It works on a simple but powerful principle: our thoughts, feelings, and behaviors are all connected. By changing the distorted thought patterns that fuel panic, we can change our emotional responses and, ultimately, our actions.

For someone struggling with panic attacks, CBT helps them:

• Identify Triggers: Pinpoint the specific thoughts or situations that kick off the panic cycle.
• Challenge Catastrophic Thinking: Learn to spot and question the terrifying thoughts that pour gasoline on the fire, like "I'm having a heart attack" or "I'm losing control."
• Develop Coping Skills: Build a toolkit of practical strategies, like controlled breathing and grounding exercises, to use the moment anxiety starts to creep in.

CBT is a team effort between the individual and a therapist. It empowers them with the skills to become their own therapist, offering lasting relief long after the sessions have ended. The data doesn't lie—study after study shows that a huge majority of people who try CBT for anxiety see significant, life-changing improvement.

How to Encourage Them to Seek Help

Bringing up the idea of therapy requires a gentle touch. The goal is to be a supportive ally, not another source of pressure.

Here are a few ways to gently open that door:

• Frame it as skill-building: "I've been reading about how people learn new ways to manage anxiety, almost like training for a marathon. A therapist could be like a great coach to help build those skills for good."
• Normalize the experience: "So many people deal with this, and there are experts who specialize in helping them live panic-free. You don't have to figure this out all on your own."
• Offer practical support: You could say, "If you're ever open to it, I can help you look for therapists or even go with you to the first appointment."

Your encouragement can make all the difference. For a structured look at what the journey might entail, our guide on anxiety recovery steps offers a clear roadmap. This can help demystify the process and make it feel much more manageable. By turning a moment of crisis support into a step on a hopeful journey, you help build the confidence that a life without panic is truly within reach.

Common Questions About Panic Attack Support

Even with the best advice, you’ll probably have questions when you find yourself in the middle of a specific, tricky situation. This section is all about tackling those common concerns head-on. It's built to give you the clarity and confidence to handle those "what if" moments with genuine care.

Think of this as your go-to guide for the tough questions. When you feel prepared, your support can make a massive difference—not just in that moment, but for their long-term healing. Every time you show up with kindness, you send a powerful message: a life free from panic is absolutely within reach.

What If They Refuse My Help

It’s confusing and can even feel a little personal when someone in distress pushes you away. But remember, a panic attack can make a person feel completely trapped and out of control. Rejecting help is often a desperate attempt to grab onto some sense of control. It's almost never about you.

Don't force your support. The best thing you can do is give them physical space while still being emotionally present.

Try saying something calm and simple, like, "Okay, I'll be right over here if you change your mind. You're not alone." This respects their boundary while reminding them that safety and support are nearby whenever they're ready.

Should I Call for Medical Help

This is a big one. The physical symptoms of a panic attack—crushing chest pain, shortness of breath, a pounding heart—can look terrifyingly similar to a heart attack. This overlap is a source of immense fear, both for the person experiencing it and for anyone trying to help.

If you have any doubt whatsoever about what's happening, or if the person has a known heart condition, it is always safest to call for emergency medical help. It's far better to have a false alarm than to risk ignoring a true medical emergency.

When the medical team arrives, you can provide helpful context by explaining that the person has a history of panic attacks (if you know that's true). This information is incredibly valuable for first responders. In the meantime, you can reassure the person that you're just making sure they're safe.

How Do I Know If It Is a Panic Attack

It can be tough to distinguish a panic attack from other medical emergencies, but there are a few clues. Panic attacks are the body's "fight or flight" response going into overdrive. They tend to build, peak in intensity within about 10 minutes, and then start to fade.

A key difference is often the mental component. Panic attacks are usually accompanied by intense, catastrophic thoughts, like a powerful fear of dying, losing control, or going crazy. While it’s not your job to play doctor and make a diagnosis, knowing that these episodes are typically short-lived can help you stay calm and supportive.

Can We Prevent Panic Attacks

While you can't stop every single attack from happening, you can absolutely help create an environment that makes them less likely. It all starts with understanding their triggers. Once they're feeling calm and back to themselves, you can have gentle conversations to help identify patterns. You could even explore our guide on common anxiety triggers together to learn more.

Real, long-term prevention is where the hope lies, and it usually involves a mix of things:

• Lifestyle Adjustments: Encouraging regular exercise, balanced meals, and consistent sleep.
• Stress Management: Helping them find healthy ways to unwind, whether it's through mindfulness, creative hobbies, or just getting out in nature.
• Professional Support: Gently guiding them toward proven therapies like Cognitive Behavioral Therapy (CBT) that lead to lasting recovery.

Your role isn't to be their therapist, but to be their biggest cheerleader. By championing these small, consistent steps, you're helping them build a life where they are in control, not the anxiety. You're showing them that a future free from the constant fear of panic isn't just a dream—it's a destination they can actually reach.

At The Anxiety Checklist, we believe that everyone deserves to live a life free from the grip of panic. Our Fearless Living system is more than just an eBook; it's a complete toolkit designed to empower you with practical, actionable strategies to manage anxiety and reclaim your life. If you're ready to turn hope into a reality, learn more about our comprehensive self-help program at https://anxietychecklist.com.