Supporting someone through a panic attack means staying calm, staying present, and using specific verbal and physical techniques to help ground the person. The immediate goal is not to fix the person or stop the attack instantly. The goal is to help them ride out the intense symptoms safely until the attack passes. Your steady presence and simple, predictable actions are the most effective tools in that moment.
Table of Contents
What should I do first when someone starts having a panic attack?
What are the best phrases to say to someone during a panic attack?
What should I avoid saying or doing when someone is panicking?
How can I help someone who is struggling to breathe during a panic attack?
How can I support someone having a panic attack over the phone or by text?
How does supporting someone with panic attacks affect me and the rest of the family?
When should I call 9-1-1 instead of handling the panic attack myself?
What should I do first when someone starts having a panic attack?
Stay with the person and remain calm. According to Kaiser Permanente, your presence is a stabilizing force, and panicking alongside the person will only escalate the situation.
Move the person to a quieter, more private location if possible, and have them sit down. MyHealth Alberta notes that reducing environmental stimulation can prevent the situation from getting worse and put some control back into a confusing moment.
Ask the person directly what they need or what might help. Mental Health First Aid advises against assuming you know what is best, because the person may prefer to move away from a crowd or simply sit down.
If the person has never had a panic attack before or is unsure what is happening, call 9-1-1. The CareChannel video explains that panic attack symptoms can closely mimic a heart attack, so emergency evaluation is the safest first step when the cause is unclear.
What are the best phrases to say to someone during a panic attack?
Use short, simple sentences to avoid overwhelming the person. Kaiser Permanente recommends speaking in brief, clear statements because the person may struggle to process complex language during an attack.
Helpful phrases include "You can get through this," "Tell me what you need now," and "What you are feeling is scary, but it's not dangerous." These exact phrases come from Kaiser Permanente and are designed to reassure without minimizing the person's experience.
Gently let the person know they may be having a panic attack and that you are there for them. Mind suggests naming what is happening can help the person feel less confused and more grounded.
Reassure the person that the symptoms are frightening but temporary and will pass. Mental Health First Aid emphasizes explaining that while the feelings are intense, a panic attack is not dangerous and the symptoms will subside.
What should I avoid saying or doing when someone is panicking?
Do not tell the person to breathe into a paper bag. Mental Health First Aid states this is no longer considered best practice because the person ends up breathing in carbon dioxide, which could cause them to pass out.
Avoid drawing attention to rapid breathing. Instead, model a steadier breathing rate calmly. Mental Health First Aid explains that calling out the person's breathing can increase their distress.
Do not force the person into situations or pressure them to "calm down" or "snap out of it." Mind warns that pushing someone with anxiety beyond what they feel comfortable with can make their anxiety worse.
Avoid being unpredictable or introducing surprises. Kaiser Permanente advises keeping your behavior and the environment steady, because predictability helps the person feel safer during a frightening experience.
How can I help someone who is struggling to breathe during a panic attack?
Encourage slow, deep breathing by breathing along with the person or counting slowly to 10. Kaiser Permanente recommends this technique to help slow the person's breathing rate without drawing direct attention to it.
Demonstrate the breathing pattern yourself, in through the nose and out through the mouth. The CareChannel video notes that showing the person what to do is often more effective than giving verbal instructions during a panic attack.
Suggest a physically tiring, repetitive task like raising arms overhead or stamping feet. Mind explains that structured, repetitive movements can redirect focus away from the feeling of breathlessness and back into the body.
Do not instruct paper-bag breathing. Mind states this might not be safe, and Mental Health First Aid adds that it can increase carbon dioxide intake and cause fainting.
How can I support someone having a panic attack over the phone or by text?
Ask the person directly what they need in the moment, just as you would in person. Mental Health First Aid advises asking what might help rather than assuming, because the person knows their own needs best even during an attack.
Use short, grounding phrases and encourage the person to focus on their breathing while you count slowly. Kaiser Permanente recommends short, simple sentences and counting slowly to 10 as effective calming techniques.
Suggest the person move to a quiet space or sit down if they are able to do so safely. Mind notes that sitting somewhere quiet where the person can focus on their breath can help until the attack subsides.
Stay on the line or keep the text conversation going until the symptoms begin to subside. Kaiser Permanente emphasizes staying with the person as a core principle of support, and this applies to remote support as well.
What should I do after the panic attack is over?
Praise the person's efforts toward recovery, even if they did not meet every goal. Kaiser Permanente recommends acknowledging all efforts toward recovery, because progress with panic disorder is often gradual.
Ask about the person's experience and what made it better or worse. Mind suggests asking how anxiety affects their day-to-day life and what helps, so you can support them more effectively next time.
Offer to help arrange a doctor's appointment or accompany the person to a healthcare visit. Mind notes that practical support, such as helping book an appointment or waiting in the waiting room, can make professional help feel more accessible.
Provide information about panic attacks and available treatments if the person is unfamiliar with them. Mental Health First Aid recommends sharing relevant resources after the attack, and the CareChannel video adds that effective treatments like counseling or medication exist and carry no shame.
How does supporting someone with panic attacks affect me and the rest of the family?
When one person has panic attacks, the entire family is affected. Kaiser Permanente states this directly, noting that panic disorder creates stress for everyone in the household, not just the person experiencing attacks.
Set boundaries and avoid taking on too much of the caring role. Mind advises sharing your caring role with others when possible, because supporting someone with a mental health problem can become overwhelming without limits.
Consider family therapy, a type of counseling involving the whole family. Kaiser Permanente notes that family therapy may help everyone cope when one member experiences panic attacks.
Solace Grove offers resources and support for caregivers and families navigating mental health challenges, helping you sustain your own well-being while supporting a loved one. The Wellness Library includes material on mental wellness support for professionals and caregivers that addresses the specific strain of caring for someone in distress.
When should I call 9-1-1 instead of handling the panic attack myself?
Call 9-1-1 if the person has never had a panic attack before and does not believe they are having one now. Mental Health First Aid recommends this step because first-time symptoms require medical evaluation.
Recognize that panic attack symptoms are also signs of cardiac distress, making it hard to tell the difference. Mental Health First Aid explains that the overlap between panic and heart attack symptoms is significant enough that professional assessment is often necessary.
Stay with the person until medical help arrives, even if you suspect it is a panic attack. The CareChannel video emphasizes remaining with the person throughout the wait for emergency responders.
Suggest a full medical assessment afterward, even if paramedics confirm it was a panic attack. The CareChannel video recommends this follow-up because a healthcare professional can rule out other causes and discuss treatment options.
Key Takeaways
More than one in five American adults will experience a panic attack in their lifetime, according to Mental Health First Aid.
Panic attacks usually come on suddenly and reach their peak within 10 minutes of onset.
Breathing into a paper bag is no longer recommended because it can cause the person to pass out.
Asking the person what they need is more effective than assuming you know what is best.
Panic attack symptoms closely mirror cardiac distress, so calling 9-1-1 is appropriate if the person has never had one before.
Family therapy can help households cope when one member experiences panic attacks.
After helping someone, caregivers should practice self-care to avoid burnout.
References
Helping Someone During a Panic Attack - Kaiser Permanente, published 2026-02-27
Helping Someone During a Panic Attack - MyHealth Alberta, published 2024-07-31
How to Help Someone Who is Having a Panic Attack - Mental Health First Aid, published 2018-12-04
Helping someone who is having a panic attack - CareChannel, published 2019-09-19
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