Panic attacks can be terrifying experiences, both for the person going through one and for those around them. When someone is having a panic attack, they may feel like they are dying, losing control, or going crazy. Physically, they might experience shortness of breath, a racing heart, chest pain, dizziness, shaking, or sweating. These symptoms are intense but usually not dangerous. However, the key to helping someone during a panic attack is remaining calm, reassuring, and supportive.
The first step in calming someone down is to stay calm yourself. Your composed energy can help regulate their own anxiety. Speak softly and clearly. Panic attacks often pass within 10 to 20 minutes, but during that time, your calm presence can make a big difference.
Next, acknowledge their distress without judgment. Avoid telling them to “calm down” or “relax,” as this can feel dismissive. Instead, say something like, “I’m here with you. You’re safe. This will pass.” Reassuring them that they are not in danger and that the symptoms, while scary, are temporary, can be incredibly grounding.
Encourage controlled breathing, as panic attacks often cause rapid, shallow breathing which can increase feelings of dizziness and fear. Help them slow down their breath by guiding them through simple exercises. For example, suggest breathing in for four seconds, holding for four seconds, and then exhaling for four seconds. You can do it with them to model a calm, steady rhythm.
If they’re responsive, you can try grounding techniques to bring their awareness back to the present moment. One effective method is the 5-4-3-2-1 technique: ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This can help break the cycle of panic and reorient them to their surroundings.
It’s also important to respect their personal space and preferences. Some people may not want to be touched or crowded when they’re panicking. Ask before offering physical comfort, like a hand to hold. Let them lead the way in what feels safe.
If the person has a known history of panic attacks, they might have personal strategies that work best for them. Ask them gently if they have a method they’d like to try or if there’s anything you can do to support them.
Once the panic attack begins to subside, stay with them until they feel more stable. Encourage hydration, rest, or gentle distraction like soft music or a calm conversation. Afterward, they may feel drained or emotional. Offer continued support without judgment.
If this is their first panic attack or if they frequently experience them, encourage them to speak with a mental health professional. Therapy and other treatments can significantly help manage panic attacks.
Supporting someone through a panic attack requires patience, compassion, and presence. With the right approach, you can be a steady anchor during a storm of fear.
