How to Support a Loved One Through a Panic Attack

Do you have a friend or family member who regularly experiences panic attacks? If so, you may be looking for ways to recognize when these attacks are taking place and offer your support.

How to Recognize a Panic Attack

Panic attacks often involve:

How to Help During a Panic Attack

Stay Calm

Your calm presence can be incredibly reassuring. If you panic too, it may escalate their distress.

Speak Gently and Reassuringly

Use a calm, steady voice. Say things like "You're safe," "This will pass," and "I'm right here with you."

Help Them Focus on Breathing

Guide them through slow breathing: "Breathe in for 4 counts, hold for 4, out for 4."

Don't Minimize Their Experience

Avoid saying things like "Just calm down" or "It's all in your head." Their experience is very real.

Offer Grounding Techniques

Help them engage their senses: "Can you feel your feet on the ground? What can you see around you?"

Give Them Space If Needed

Some people prefer to be left alone during a panic attack. Ask what they need rather than assuming.

After the Panic Attack

Once the attack subsides, offer comfort and check in on how they're feeling. Encourage them to seek professional support if panic attacks are recurring. A therapist can help identify triggers and develop long-term coping strategies.