Providing assistance if someone you know is having a panic attack involves remaining calm, listening without judgment, suggesting they get comfortable quickly, suggesting breathing exercises and grounding techniques, as well as offering other forms of help such as grounding techniques or breathing exercises.

Validate their fear. Even though their anxieties may seem unreasonable to others, they still represent real threats for them.

1. Ask them if they need help.

When someone is experiencing a panic attack, their emotions may become uncontrolled. You can help them calm down by inquiring as to how best you can assist.

Ask them to speak in a calm, soothing voice and listen carefully as they share what’s bothering them. Reassure them they’re safe, remind them it is not their fault and that symptoms will eventually dissipate.

Encourage them to develop coping techniques. If they’re open, encourage breathing exercises like box breathing. Or count their breaths together (though this practice may no longer be recommended).

Avoid using words such as “scared” and “freaked”, as this could trigger them.

2. Offer them some space.

An experience a panic attack can be extremely terrifying for both those experiencing it and those around them. To ensure the person in distress receives support and the space necessary to allow for recovery, be sure to listen when requested to provide space and understanding during this difficult period of their lives.

Encourage them to try various coping strategies. For instance, counting backwards from 10 or practicing simple math can help focus and distrace themselves from scary thoughts. Asking them to visualize where they feel most content can also provide much-needed respite from fearful feelings.

Compare their experience to yours without making direct comparisons; without personally having gone through panic attacks yourself it may be hard to fully comprehend their suffering. Reassure them that their symptoms do not indicate a serious health issue.

3. Ask them if they want to go to the hospital.

If your loved one is experiencing a panic attack, it is essential that you remain calm and supportive. By offering support and leading them to safe places where they can feel secure, as well as encouraging professional help when appropriate, you may help ease their distress and encourage recovery.

Panic attacks can be frightening for those experiencing them and may believe they’re experiencing heart attack-like symptoms or some other physical problem. Help your friend or family member navigate their own episode by reminding themselves that these are temporary and normal reactions.

Avoid telling them they need to relax, as this could devalue their emotions. Instead, describe the disorder (for instance a panic attack) and explain that it’s completely normal for their body to experience such discomfort.

4. Encourage them to take slow breaths.

As someone experiencing a panic attack breathes shallowly and rapidly, their symptoms may worsen further. Encourage your loved one to focus on their breathing by practicing slow and deep breaths for several minutes – they might find this helpful.

Moving their body can also help. People may struggle to concentrate during an attack, so you can help them by asking them to clench and relax their fists for 10 seconds or using grounding techniques such as counting backwards from 100.

Once the attack has subsided, you can encourage them to seek professional help, as there are numerous effective treatments for panic attacks such as cognitive behavioral therapy, interoceptive exposure therapy and antidepressants which may reduce anxiety levels.

5. Encourage them to drink water.

Persons experiencing panic attacks often experience dry mouth or dehydration, compounding their symptoms. You can help by encouraging them to drink plenty of water and sip throughout their attack.

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Staying calm is key in order to reassure someone having a panic attack that their fears are rational, as attacks typically peak within 10 minutes. Reminding them that this period should pass quickly may also help.

Assuring the individual of a safe environment or providing nonjudgmental listening may provide relief. Mind has found that simple exercises such as counting backward or breathing deeply may also work to soothe them down, while grounding techniques that have worked include touching or looking at something tactile such as blanket textures; sniffing specific scents; stamping feet. You could also ask if they have ever experienced panic attacks before and what their coping mechanisms may be.