How to Help Someone Having a Panic Attack
Short answer. Stay nearby, speak slowly in short sentences, help the person reach a safe quieter place, and ask what usually helps. Do not argue with their fear or force a rigid breathing pattern. Call emergency services for a first episode with uncertain cause, unusual symptoms, chest pain, fainting, or severe breathing difficulty.
What should you do?
- Introduce yourself and ask permission to help. “I am here. Would you like me to stay?”
- Reduce stimulation. If possible, move away from crowds, noise, and harsh light.
- Use simple sentences. “You are in a safe place. We can wait for this wave to pass together.”
- Offer physical support. A chair, wall, feet on the floor, or a stable object to look at.
- Suggest gentle breathing. Breathe calmly nearby, but do not demand that they match your pace.
- Ask about their usual plan. They may know a preferred exercise, prescribed medication, or trusted contact.
What should you avoid saying?
Avoid “calm down,” “there is nothing to fear,” “you are imagining it,” or “pull yourself together.” These phrases can increase shame. Acknowledge the experience instead: “I can see that this feels very frightening.”
Do not surround the person with helpers, touch them without permission, or give them someone else’s medication.
When should you call for help?
Call emergency services if the person loses consciousness, cannot breathe normally, reports new severe chest pain, has a seizure, becomes very confused, or develops one-sided weakness. A risk of suicide or harm is also an emergency.
If you are unsure whether this is panic, describe the symptoms to the dispatcher and follow their instructions.
What should happen afterward?
Ask whether the person needs transport, water, or contact with someone they trust. Do not share the episode with others without consent. Later, gently suggest medical support if this was a first attack or episodes recur.
Frequently asked questions
Should you hug the person?
Only with permission. Touch calms some people but makes others feel trapped.
Should you take them outside?
Offer, but do not pull or force them. Make sure moving is safe first.
Can you tell them it is definitely a panic attack?
Do not diagnose. Say, “This may be intense anxiety, and we can get medical help if needed.”
Sources: NHS and NIMH. Educational information only.