What to do When Someone is Having a Panic Attack?

1. Stay Calm and Present

First of all, you should not be in a panic mode. Take a deep breath yourself, lower your shoulders, and speak in a measured, gentle tone. Position yourself at their eye level and maintain a comfortable distance unless they reach for you. Avoid towering over them, as it can cause more stress.

When you see early panic signs in someone, let them know you are there for them and that they're safe. Say simple statements like: "I'm right here with you" or "You're safe, and this will pass."

Do not ask a lot of questions at this point. Your steady presence is the most effective trick in relieving the immediate intensity.

2. Encourage Them to Breathe Slowly

If someone is struggling to breathe during a panic attack, breathing exercises are the most powerful tool. Hyperventilation makes symptoms worse, so slowing their breath helps break the cycle.

You can try the 4-7-8 technique together. It goes something like this: Breathe in through the nose for 4 counts, hold for 7 counts, and exhale slowly through the mouth for 8 counts. If that's too complex, you can simplify it to "breathe in slowly, breathe out even slower."

3. Take Them Somewhere Open

If they are in a crowded place like a market or public spot and start feeling overwhelmed, take them somewhere open and spacious. Help them sit somewhere in the open air and let them breathe. Give them something to drink or eat.

Some people benefit from tactile sensations as well. The following are some tips:

• Holding ice cubes for some minutes
• Squeeze a stress ball
• Touch different textures (grass or fabric)

These physical anchors interrupt the panic loop and redirect the nervous system.

4. Create a Safe Environment For Them

Reduce sensory overload. Turn down bright lights, lower loud noises, and minimize movement around them. Some people need space, while others need gentle physical contact, like holding a hand. Ask what would help, and respect their answer.

Don't Tell Them to "Calm Down"

It may sound helpful, but if calming down were that easy, they would have already done it. That’s why this phrase can make someone feel unheard and even more anxious.

Don’t Say They Are Thinking Too Much or Overreacting

Never say "calm down," "it's not a big deal," or "you're overreacting." To them, the threat feels completely real. Dismissing their experience invalidates what they're going through.

Don’t Ask Them to Explain Themselves

Questions like "Why are you panicking?" or "What caused this?" during the episode are dangerous. Sometimes, panic attacks strike without clear triggers. So, they might not even know why they are feeling terrible. Wait until after they've recovered to discuss potential triggers or patterns. During the attack, focus solely on supporting them.

Don’t Leave Them Alone

Don't abandon someone in the middle of a panic attack. The exception is if they clearly state they need privacy or space to work through it alone. Navigating these situations becomes easier when you check in about their preferences after the immediate crisis passes.