How to Help Someone Having a Panic Attack: A Practical Guide
When someone you care about is having a panic attack, knowing how to help can make a real difference. A panic attack is an intense surge of fear that comes on suddenly, often with physical symptoms like rapid heartbeat, shortness of breath, and chest tightness. The good news is that panic attacks are temporary and manageable, and your calm, compassionate presence can help the person get through it more easily.
Stay Calm and Present
The first and most important thing you can do is remain calm yourself. People experiencing panic attacks are often very sensitive to the energy around them, so your steadiness helps. Stay with the person if they want you to, and avoid leaving them alone unless they specifically ask for space. Your physical presence signals safety.
Validate Their Experience
Avoid minimizing what they're going through with phrases like "it's not that bad" or "just calm down." Instead, acknowledge what they're feeling: "I see you're really scared right now, and that's okay. This is a panic attack, and it will pass." Validation helps reduce the additional anxiety that comes from feeling judged or misunderstood.
Help Them Ground in the Present
During a panic attack, the mind can feel disconnected and catastrophic. Help anchor them to the present moment by suggesting grounding techniques:
- The 5-4-3-2-1 technique: Ask them to notice 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, and 1 they can taste
- Slow breathing: Gently suggest breathing together—inhale for 4 counts, hold for 4, exhale for 6. The longer exhale activates the calming nervous system
- Physical touch: If they're comfortable, holding their hand or a gentle hand on their shoulder can be very soothing
What NOT to Do
Avoid these common responses that can worsen panic:
- Don't make them feel rushed or pressured to "get over it"
- Don't dismiss their symptoms or say "you're being dramatic"
- Don't suggest they "just think positive thoughts"
- Don't ask them to explain why they're panicking—logic doesn't work during acute panic
- Don't make sudden movements or raise your voice
After the Panic Attack
Once the acute phase passes, the person may feel exhausted or embarrassed. Continue being supportive and non-judgmental. Let them rest if needed. This is a good time to ask, "What can I do to help?" or suggest they connect with professional support if panic attacks are recurring. Knowing they have someone in their corner makes seeking help feel less isolating.
Long-Term Support
If the person in your life experiences frequent panic attacks, your ongoing support matters. Encourage them to explore evidence-based approaches like therapy or apps designed to help manage anxiety. Regular check-ins and showing you believe in their recovery goes a long way.
Supporting someone through a panic attack is an act of compassion. By staying present, validating their experience, and helping them ground themselves, you're not just helping them survive the moment—you're also building trust and showing them they're not alone. If you or someone you know struggles with panic attacks, tools like the İyiyim app offer guided techniques and support designed specifically for these moments. Download İyiyim today to access immediate coping strategies and track your progress toward greater calm.