To help someone having a panic attack, follow these expert-recommended steps:
- Stay calm and reassure them : Speak in a calm, supportive tone, saying things like "You will be okay, this will pass soon" to provide comfort without pressuring them to explain their feelings
- Ask if they know what is happening : Check if they recognize the panic attack and if they've experienced one before. This helps determine the best way to support them
- Encourage slow, deep breathing : Guide them to breathe slowly and calmly—in through the nose and out through the mouth—to help reduce hyperventilation and regain control
- Use grounding techniques : Help them focus on their surroundings or physical sensations to reduce dissociation and anxiety. Examples include:
- Concentrating on sounds around them
- Holding or touching textured objects
- Walking barefoot or feeling the ground
- Sniffing something with a strong scent
- Repeating soothing phrases
- Remove them from stressful environments : If possible, move them to a quieter, less stimulating place to help them calm down
- Offer small sips of water : This can sometimes help soothe and distract them
- Avoid telling them to "calm down" or dismissing their feelings : Instead, acknowledge their distress without judgment and avoid invalidating their experience
- Stay with them : Provide presence and support until the panic attack passes, unless they prefer to be alone but remain visible
- Know when to seek medical help : If symptoms worsen, they lose consciousness, or it’s their first panic attack and they are unsure, call emergency services
- After the attack, discuss coping strategies : When they feel better, talk about relaxation techniques and ways to manage future attacks
These steps align with mental health first aid guidelines and first aid recommendations for panic attacks, ensuring compassionate and effective support
