How to help someone having a panic attack

A panic attack is a flood of physical and emotional symptoms caused by anxiety that can happen seemingly out of nowhere. Left untreated, panic attacks can make it difficult for a person to live their life, and it can be hard to watch someone you care about experience them. 

By taking some time to learn about the signs, symptoms, and underlying causes of panic attacks, you can become better equipped to offer support. While there is no “cure” for panic attacks, it is possible to manage them. And there are some simple, practical things you can do to help someone who experiences them.

Six ways to help someone having a panic attack

One of the most important things to remember when someone is having a panic attack (or any mental health crisis) is that the fear and anxiety they’re experiencing are very real to them. 

A panic attack is not something a person can “snap out of,” and attempting to do so may cause additional harm. Instead, your role as a helper is to be a calm and supportive presence that lets your friend or loved one know that they’re not alone. You can do this by:

1. Knowing the warning signs: Researching the warning signs of panic attacks ahead of time so that you can learn to respond quickly
2. Making a plan: Setting aside some time (outside of when the attack occurs) to talk to the person about how they prefer to be supported during a panic attack, which may include creating a plan with specific steps
3. Remaining calm: Doing your best to remain calm when someone is having a panic attack, as any increase in anxiety on your part could make the panic attack worse
4. Moving to a different location: Moving the affected person to a different location where they might be more comfortable (For example,if the attack happens in a public space, see if you can move them to a more private location) 
5. Using deep, steady breathing: Encouraging deep, slow breathing to help regulate their nervous system (you can do this together)
6. Seeking professional help: Knowing when to encourage your friend or loved one to seek professional help 

What not to do if someone is having a panic attack

If you don’t have previous experience with panic attacks and you’ve never had one yourself, you might worry about doing or saying the wrong thing when someone you care about has one. Rest assured that there is no “perfect” way to respond to panic. That said, there are some things you may want to avoid as you offer support.

• Don’t leave the person alone. Instead, stay with them until they feel better or help arrives.
• Don’t expect them to “snap out of it.” Instead, offer a gentle reminder that what’s happening won’t last forever, that they’re safe, and that they’re not alone.
• Don’t let your emotions flood the situation. While witnessing someone else’s panic attack can be distressing, do your best to remain calm and seek your own support to process the experience.
• Don’t ask the person why the panic attack is happening or what triggered them. Instead, encourage them to stay focused on the present.
• Don’t offer complex solutions. Instead, speak to the person using simple, easy-to-understand phrases, and encourage them to engage in a calming activity, like deep breathing. 
• Don’t expect the person to return to “business as usual” immediately following the attack. Instead, know that they might need some extra support. Try to find out whatever self-care is most soothing to them before an attack occurs or use your best judgment. 

Understanding panic attacks

A panic attack can occur as a one-time event in response to overwhelming stress. But sometimes, they occur more frequently. People who experience them often may have a mental health condition called panic disorder. In either case, panic attacks come with many physical and emotional symptoms that interrupt a person’s daily life. These symptoms can take a toll on their well-being.

While there isn’t a universal underlying cause of panic attacks, researchers have identified some physiological and environmental triggers that may make a person more likely to have one, including:

• Family history: Having a close family member who also experiences panic, anxiety, or other mental health concerns
• Trauma or major stressors: Experiencing trauma or a major stressor, like job loss or the sudden death of a loved one
• Surviving abuse: Being a survivor of abuse, neglect, violence, or a serious accident
• Life challenges: Navigating life changes like getting divorced, moving across the country, or having a new baby without adequate support
• Childhood abuse: Having been physically, sexually, or emotionally abused as a child
• Stimulant use: Using stimulants (like cigarettes or caffeine) excessively 

Recognizing the signs and symptoms of a panic attack

Learning about the signs and symptoms of panic attacks will help you be able to respond to one quickly and effectively. While each person who experiences panic attacks will have their own unique experience, some common physical and emotional signs to be aware of include:

• Feeling a loss of safety and sense of danger or doom
• Intense fear of losing control, injury, death, or other significant harm
• Rapid pulse
• Shakiness 
• Sweating
• Trembling
• Temperature changes (like going from from hot flashes to chills)
• Tightening or pain in the throat or chest
• Shortness of breath
• Stomach or digestive issues, including cramping or nausea
• Feeling detached from your body or from reality
• Numbness or tingling sensations
• Physical aches and pains, especially headaches
• Dizziness, lightheadedness, or faintness

How long panic attacks last

While there is no predictable amount of time a panic attack will last, research shows that they tend to subside within 5 to 20 minutes for most people. But they can last for up to an hour in some cases. 

The intensity of the attack and how frequently attacks occur depend on each person’s condition and circumstances. But if a friend or loved one experiences frequent panic attacks, it could be a sign that they’re living with a mental health condition. And one of the most important things you can do is encourage them to seek professional help. You can remind them that even though things might seem hard right now, with the right support, they can learn to manage their panic and feel their best.

Find a therapist with Rula

At Rula, we know how difficult it can be to live with anxiety and panic attacks. That’s why we’re committed to making it easier for your loved ones to access the support they deserve. In just a few minutes, we can match them with a therapist who takes their insurance and specializes in treating panic disorders. 

What’s more, they can connect with a provider from the comfort of their home through our secure digital platform as soon as tomorrow. And if medication ends up being a part of their treatment plan, we can connect them with a prescribing provider for medication management support.

Find help with Rula