When a panic attack erupts, the person often feels overwhelmed and frightened by symptoms that seem to escalate quickly. Your first task is to stay calm yourself, because a composed demeanor can counter the frantic energy of the moment. Speak in a soft, steady voice and avoid judgment or arguments about what they are experiencing. Keep the environment as quiet andlow-stimulus as possible, removing potential triggers like bright lights or loud noises if feasible. If the person is accompanied by others, gently ask them to give space and let the individual focus on breathing and grounding exercises. Demonstrating patience communicates safety and support, even as the person struggles to regain control.
Grounding techniques can reduce the urgency of a panic attack by reconnecting the person with the present moment. Encourage slow, deliberate breathing—inhale through the nose for a count of four, exhale through pursed lips for a count of six. Remind them to feel their feet on the floor or their back against a chair, noting physical sensations without judging them. Gentle touch, if welcomed by the person, can also anchor them, such as placing a hand on a forearm or providing a reassuring hug. Offer simple, concrete statements like “You are safe now, and I am here with you.” Avoid rushing the process or telling them to “calm down.”
Practical steps to reduce intensity and ensure safety
In these moments, the goal is to prevent the panic from spiraling into worse distress. Establish a short and clear plan: guide the person to a comfortable position, ensure they can breathe, and remind them of basic facts about the situation to counter catastrophic thinking. If possible, have the person sit upright with shoulders relaxed and feet flat on the ground, which helps stabilize the autonomic system. Speak slowly and in simple phrases, offering reassurance about the temporary nature of the attack. Acknowledge the fear without endorsing it as a truth; separate the sensation from the consequences by labeling the physical feelings as symptoms, not a sign of danger.
As you continue to support, monitor for warning signs that professional help is needed. If the person experiences chest pain, faintness, trouble speaking, severe dizziness, or the attack lasts unusually long, seek urgent medical attention. Stay on the line with them or accompany them to a safe location if you can, explaining that you are with them and that help is on the way. Do not minimize or verbalize that the attack is “all in their head,” but instead validate their experience while reinforcing the temporary nature of the event. After the attack peaks, encourage rest, hydration, and a quiet recovery period before resuming routine activities.
Recognizing when to escalate care and how to do it
Before symptoms worsen, remove potential triggers and create a calm environment. Dim lights, reduce noise, and offer a comfortable space where the person can sit or lie down. If they have medications prescribed for anxiety or panic, ask for permission to provide them if appropriate and directed by a clinician. Encourage them to focus on physical grounding: feel the ground beneath, notice an object in view, or describe five things they can see, four they can feel, three they can hear, two they can smell, and one they can taste. This grounding inventory helps shift attention away from internal sensations toward the external world.
Hydration and steady routines support recovery after a panic episode. Offer a glass of water and a snack if tolerated, because blood sugar fluctuations can influence symptoms. Avoid caffeine or alcohol near the event, as they may aggravate nervous system reactivity. If the person has a pre-arranged coping plan from a clinician, remind them of its components and help implement it as needed. After the surge subsides, encourage gentle activity such as a short walk or light stretching, followed by rest. Documenting what happened can be useful for later discussion with a health professional.
Communication strategies that empower rather than overwhelm
Escalation planning involves recognizing when symptoms indicate a need for professional evaluation. Keep a list of emergency contacts accessible, including primary care and mental health providers. If the person is unable to breathe smoothly, becomes unresponsive, or experiences chest pain lasting more than a few minutes, call emergency services immediately. Communicate clearly to responders that the individual is experiencing a panic episode and describe the coping steps that were attempted. If the person consents, share any relevant medical history, medications, allergies, and possible triggers. Timely professional input reduces risk and helps prevent future crises.
After a panic attack passes, reinforce a plan for ongoing support and safety. Suggest scheduling a follow-up with a clinician to review triggers, coping strategies, and treatment options such as cognitive behavioral therapy or mindfulness-based approaches. Discuss whether a short-term or long-term plan is appropriate, including any referral to a psychiatrist for evaluation of medication if indicated. Encourage the person to track episodes in a diary, noting potential triggers, sensations, duration, and what helped. This information can guide clinicians in tailoring a prevention strategy and reducing overall frequency and intensity.
Long-term resilience and practical prevention ideas
During a crisis, language matters as much as timing. Use nonjudgmental, compassionate statements that validate the person’s experience without injecting fear. Phrases like “I’m glad you told me; we’ll get through this together” can reinforce safety and collaboration. Avoid minimizing or dismissing symptoms, which can make the person feel unheard. Instead, reflect back what you observe in a calm tone, such as “I notice your breathing is fast; we’re going to slow it down together.” Offer choices when possible, giving the person control over small decisions to reduce helplessness. Your steady, respectful communication can transform a frightening moment into a manageable one.
Build a bridge to professional care while maintaining immediate safety. Normalize seeking help by explaining that panic attacks are treatable and common, not a personal flaw. Help the person identify trusted clinicians and create a plan for contacting them. If talking about therapy feels daunting, suggest bringing a family member or friend along to the first appointment for reassurance. Emphasize the importance of continuity of care, including regular check-ins and symptom monitoring. By framing care as an active, collaborative process, you reduce stigma and empower the person to pursue healing.
Encourage consistent self-care practices that support nervous system regulation. Regular aerobic exercise, adequate sleep, balanced meals, and stress-management techniques like breathing exercises or progressive muscle relaxation can lower baseline anxiety. Mindfulness and grounding routines practiced daily help individuals develop a quicker recovery from future episodes. Consider teaching a simple at-home script: “If panic starts, I notice it, I breathe, I pause, and I can handle this.” The repetition of these steps builds confidence over time and reduces the fear of impending attacks, creating a sense of control.
Finally, cultivate a supportive network and accessible resources. Share information about local mental health services, crisis lines, and emergency numbers, ensuring they are readily visible in the person’s environment. Encourage social connection and regular communication with trusted friends or family members who understand the warning signs. Reinforce that seeking help is a proactive choice, not a sign of weakness. With consistent support, education, and professional care, someone experiencing panic attacks can regain stability and reclaim daily life.
