Effective Ways to Support Someone Experiencing a Panic Attack

A comprehensive stepwise approach to assist someone during a panic attack

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Common indicators that someone is undergoing a panic attack include:

• Overwhelming feelings of fear
• Excessive sweating
• Shaking or trembling
• Shortness of breath
• Chest discomfort

The individual might experience rapid breathing, uncontrollable trembling, or a sensation of impending doom. Although panic attacks can be alarming, there are effective ways to support someone through this experience.

If you believe someone is having a panic attack, consider these helpful steps to guide them through it.

Recognizing a Panic Attack

Identifying when someone is having a panic attack is crucial. Look for signs such as:

• Dizziness or lightheadedness
• Fast, shallow breaths
• Visible shaking
• Clutching the chest
• Difficulty responding to external stimuli
• Muscle stiffness

Beyond visible symptoms, the person often feels intense fear or a powerful sense of dread. Sometimes, these symptoms are mistaken for heart-related issues or other medical emergencies.

Research from 2017 reveals over 1.2 million emergency room visits annually in the U.S. linked to anxiety symptoms.

Keep in mind that each individual’s experience varies. If the person has a history of panic attacks or a panic disorder diagnosis, discussing their typical symptoms and warning signs can be beneficial.

Helping them understand what’s happening is vital. They might be confused, especially if it’s their first episode. Calmly explain that they are experiencing a panic attack, reassure them they are safe, and that the episode will pass soon.

When to Seek Medical Attention

If it’s unclear whether the symptoms stem from a panic attack or another health issue, seek professional medical help. Conditions mimicking panic attacks include:

• Asthma
• Heart-related conditions
• Diabetes
• Overactive thyroid (hyperthyroidism)

Understanding Panic Attack Triggers

Knowing potential triggers can aid in providing better support. Panic attacks may be set off by stress, unfamiliar surroundings, or feared scenarios.

While recurrent panic attacks might indicate panic disorder, even those without anxiety disorders can experience them. Triggers might also include excessive caffeine, illness, or intense physical activity.

Though you may not be able to change the situation, recognizing triggers can help the person identify patterns and prepare for future episodes.

Often, panic attacks occur suddenly without an obvious cause. While awareness of triggers is useful, your main focus should be offering support until the attack subsides.

Maintain Your Composure

Staying calm is key. Your steady presence can help counterbalance their panic.

This can be challenging, as witnessing someone in distress may provoke anxiety in you. Employ quick calming techniques such as deep breathing to center yourself.

Take slow, deep breaths to ground yourself. If staying calm feels overwhelming, seek assistance from others nearby.

Most panic attacks last between 5 to 10 minutes. Although it may feel longer, especially to the person affected, projecting calmness and reassurance is the best support you can provide.

Respect Their Request for Silence

If they ask for quiet, honor that request. Otherwise, gently reassure them that you are present, they are safe, and the episode will end soon.

Stay Close and Offer Comfort

Never leave someone alone during a panic attack. Your comforting presence can help alleviate their fear and anxiety.

If they need space, remain nearby to provide support if necessary.

You might also help relocate them to a quieter environment and stay until the panic attack passes.

Avoid Increasing Pressure

Do not add stress or pressure on the person. For instance, if they are anxious about an upcoming activity like public speaking, avoid urging them to 'calm down' quickly.

Keep communication brief and simple instead of overwhelming them with questions or explanations.

Helpful Phrases to Use

During a panic attack, consider saying:

• "Let me know how I can support you."
• "You are safe right now."
• "Focus on your breathing."
• "You will get through this."

Ask How You Can Assist

Check if there’s anything specific they need. They may be unable to respond clearly or may express frustration.

Pay attention to nonverbal cues like gestures and body language.

Don’t take curt or illogical responses personally.

Guide Them Through Grounding Techniques

Grounding helps redirect focus to the present moment and can reduce panic.

Try the 5-4-3-2-1 Grounding Method

Encourage them to identify:

• Five things they can see
• Four things they can touch
• Three things they can hear
• Two things they can smell
• One thing they can taste

Promote Slow, Deep Breathing

Panic often causes rapid, shallow breaths, worsening anxiety. Remind them to breathe slowly and deeply.

Guide them to inhale through the nose for a count of five, then exhale through the mouth for five.

Studies highlight breath control as a powerful tool to induce calm and reduce anxiety.

Offer Cold Water

Drinking water can soothe and provide a focus point. It may also alleviate dry mouth or dehydration, which can intensify panic.

Some find that cold compresses or immersing hands in cold water helps ease anxiety. This method has gained popularity on social media as a quick anxiety relief technique.

Why Cold Water Helps

Cold water activates the parasympathetic nervous system, which calms the body after stress. This activation can promote relaxation.

Preliminary studies suggest cold water immersion may improve mood and well-being, though further research is needed.

For now, encourage sipping cold water, applying a cool cloth, or dipping hands in ice water.

Validate Their Experience

Panic attacks can be confusing and frightening. Never dismiss or belittle their feelings. Their fear is genuine and deserves acknowledgment.

Avoid invalidating remarks such as:

• "Just snap out of it."
• "It’s nothing to worry about."
• "There’s no reason to be scared."
• "What’s wrong with you?"
• "That’s silly!"
• "Calm down already."

Such comments can cause shame or embarrassment. Instead, reassure them that you’re there, they’re safe, and the episode will pass.

Discourage Avoidance Behaviors

While distraction might seem helpful, it’s better for the person to face their anxiety rather than avoid it.

Avoidance can worsen anxiety over time and lead to conditions like agoraphobia, where fear of panic attacks restricts leaving home.

Confronting and tolerating fear helps them realize panic attacks, though scary, are not harmful.

What to Do

• Remain calm

• Stay by their side

• Help them stay grounded in the moment

• Ask what support they need

What to Avoid

• Shaming them

• Minimizing their experience

• Offering substances

• Encouraging safety behaviors

Final Thoughts from ZAMONA

Witnessing a panic attack can be distressing. After assisting, prioritize your own well-being by taking time to relax and recharge.

Encourage the person to seek mental health support. Offer help in finding a therapist and support adherence to treatment plans. Though panic attacks can’t be completely prevented, effective therapies can reduce their frequency and intensity.

Further Reading:

• Conditions A-Z
• Panic Disorder
• Treatment Options

10 Trusted References ZAMONA ensures all content is backed by reputable sources, including peer-reviewed research, to maintain accuracy and reliability. Learn about our editorial standards.

1. University of Michigan Health. Panic attacks and panic disorder.

2. Dark T, Flynn HA, Rust G, et al. Epidemiology of emergency department visits for anxiety in the United States: 2009–2011. Psychiatric Services. 2017;68(3):238-244. doi:10.1176/appi.ps.201600148

3. Anxiety & Depression Association of America. Symptoms: Panic disorder.

4. University of Rochester Medical Center. 5-4-3-2-1 coping technique for anxiety.

5. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018;12:353. doi:10.3389/fnhum.2018.00353

6. Jungmann M, Vencatachellum S, Van Ryckeghem D, Vögele C. Effects of cold stimulation on cardiac-vagal activation in healthy participants: Randomized controlled trial. JMIR Formative Research. 2018;2(2):e10257. doi:10.2196/10257

7. Huttunen P, Kokko L, Ylijukuri V. Winter swimming improves general well-being. International Journal of Circumpolar Health. 2004;63(2):140-144. doi:10.3402/ijch.v63i2.17700

8. Wojnarowska A, Kobylinska D, Lewczuk K. Acceptance as an emotion regulation strategy in experimental psychological research: What we know and how we can improve that knowledge. Frontiers in Psychology. 2020;11:242. doi:10.3389/fpsyg.2020.00242

9. Johnson PL, Federici LM, Shekhar A. Etiology, triggers and neurochemical circuits associated with unexpected, expected, and laboratory-induced panic attacks. Neuroscience & Biobehavioral Reviews. 2014;46 Pt 3:429-454. doi:10.1016/j.neubiorev.2014.07.027

10. Taylor CB. Panic disorder. BMJ. 2006;332(7547):951-955. doi:10.1136/bmj.332.7547.951

By Kendra Cherry, MSEd
Kendra Cherry, MS, is a psychosocial rehabilitation expert, psychology educator, and author of the "Everything Psychology Book."

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