To help someone who is having a panic attack, people can remain calm, help the affected individual regulate their breathing, and suggest grounding techniques, such as simple counting exercises.
A panic attack is a sudden, intense episode of overwhelming fear and anxiety. Symptoms that indicate someone may be having a panic attack include rapid breathing, sweating, and trembling.
This article explains how to help someone during a panic attack, including grounding tips, early warning signs, and when to get help.
Panic attacks tend to peak within
The following strategies may help ease panic and stop the affected person’s symptoms from worsening.
Help the person breathe
When someone is experiencing a panic attack, it is important that they regulate their breathing.
According to Mental Health First Aid USA, it is best not to give the affected person a paper bag to inhale and exhale from, as this could make them pass out.
Instead, people need to avoid bringing attention to their breathing. They can keep calm and breathe slowly so that the person can mirror this pattern.
Remain calm
People may only experience a couple of panic attacks in their lifetime. However, those with panic disorder can experience panic attacks as often as
Panic attacks are unpredictable and occur
Symptoms of a panic attack typically reach peak intensity in
Make conversation and positive affirmations
What a person says in response to someone having a panic attack can be as important as what they do. Conversation can distract from the extreme symptoms and help the person regulate their breathing.
It is important to ask whether a person requires help rather than just assuming they do. Below are some tips for speaking with someone having a panic attack:
- using a calm, gentle tone
- using short sentences
- speaking slowly
People can ask whether the affected person usually takes medication to help with their symptoms. It may also help to ask if the individual has had a panic attack before and what techniques have helped them in the past.
Suggesting grounding techniques
When someone feels out of control of themselves and their surroundings, grounding techniques may help them return to the present moment. Below are some techniques to try:
- Grounding chair: The affected person sits in a comfortable seat with their feet flat on the ground. They need to think about their position and can visualize negative energy flowing through their feet and out onto the floor.
- The 5-4-3-2-1 technique: Focusing on other things in the room and different senses can distract the person from their symptoms. They can focus on identifying five items to see, four objects to touch, three noises to hear, two different smells, and one taste.
- Simple maths: Counting backward from 10 or performing simple mathematical calculations, such as times tables, provides something else to concentrate on.
- Happy place: Ask the person to visualize a place where they feel happiest. They can use all their senses to create a mental image and focus on how it makes them feel.
Providing ongoing help
Some people may feel embarrassed and stressed about having a panic attack. Continuing support and engagement may help ease their anxiety.
People can show continued support by reaching out to check in with the person now and again. Finding out more about the condition may also help if the situation happens again.
Helping someone who is having a panic attack can be stressful, so it is important to be mindful of what actions could worsen a panic attack.
Actions that could make a panic attack worse include:
- making assumptions about what someone needs
- getting stressed or irritated with the affected person
- speaking negatively
Someone having a panic attack may not feel comfortable asking for help, so learning the warning signs may help an onlooker know when to offer help.
A panic attack
- shortness of breath
- feelings of terror or dread
- shaking
- sweating
- heart palpitations
- chest pain
- nausea
- feeling as though they are dying
The above symptoms with pain in other parts of the upper body are also a concern, as this
Ongoing help
People who have panic attacks may receive a diagnosis of panic disorder. According to the Anxiety and Depression Association of America, panic disorder affects around 6 million adults in the United States, or 2.7% of the population.
Seeking treatment for panic disorder can help someone manage panic attacks. Treatment
Below are answers to common questions about dealing with panic attacks.
What is the 3-3-3 rule for panic attacks?
The 3-3-3 rule is a grounding technique that may help someone having a panic attack. To try it, people can look around to identify three objects, listen for three distinct sounds, and move three body parts.
How can people help someone having a panic attack over text?
When helping someone having a panic attack over text, people can offer positive reassurance. This can include reminding the affected person that panic attacks are not life threatening and that their feelings will soon pass.
How can a person ground someone who is having a panic attack?
Grounding techniques often involve focusing on the senses. People can try asking the affected person what they can see, hear, smell, feel, or taste.
Try one intervention, slowly move through the steps, and allow some time for it to take effect before trying a new one.
Panic attacks are scary for everyone involved, especially when they happen suddenly.
As the person’s stress levels rise, it is essential for others to stay calm and empathetic. How they respond to the individual experiencing the attack can influence its severity.
If a person is experiencing other symptoms, such as nausea and vomiting, they may be having a heart attack. In this case, it is essential to dial 911 immediately.