How To Help Someone Having A Panic Attack

16th September 2016

I have suffered from panic attacks for about thirty years and still they scare the life out of me, with their unpredictability and suddenness. I am no expert on panic attacks but I do know how I feel when they hit me. I am writing this post from a different angle to try and help those of you who have a friend or loved one who suffers from these debilitating events.


how to help


I know from experience, that those of you who witness someone in full flow having a panic attack often feel helpless and frustration at knowing what to do for the best. I’m sure it can be scary to watch a loved one suddenly crumble before your eyes, and I know if you love that person, you just want to do the right thing and take care of them.

Well, here are my top tips for helping someone in the middle of a full blown panic attack. Please be aware if you are unsure of the person’s physical condition, then to be on the safe side please call for expert medical help.

  1. When you see someone start to panic remain calm. You need to be that calming, strong person that the person in panic can look to for reassurance and comfort. Even if you feel shocked and upset by what is happening, do NOT show it. Nothing aggravates panic more, than MORE panic. So be calm.
  2. Do not ignore the person in a panic, as that makes them feel uncomfortable and awkward.  Acknowledge what is happening. Reassure them that they are safe and that they will be OK.
  3. A person in panic needs space away from crowds and they need to feel they have room to breathe. Do not bring attention to the person having a panic. The less people that know about it, the better it is for them. If a crowd of people gather round, even if they are been helpful, ask them to move away gently. Give the person in panic space and a quiet place to recover.
  4. Sit with the person in panic, but don’t get too close as this may be a trigger. Ask them if it’s OK if you sit close to them. Ask them if you can hold their hand. Whatever their response is, please respect it. The person in panic is glad you are there but they may just need more breathing space.
  5. Stay with them, quietly and calmly. Don’t make the event a big issue and don’t discuss it in great detail.
  6. Distract the person in panic. Talk about lovely things, the sunshine, the flowers you can see, the birds you can hear, the grass you can feel below your feet. Mindfulness is a successful way of helping reduce the severity of panic attacks and should be used if possible. Mindfulness is simply being aware of our surroundings, of being here in the present moment, so looking at the world around you such as the flowers, trees etc is a great way to help the person in panic. Help them focus on their surroundings in a calm and gentle manner.
  7. Ask the person in panic if there is anything you can do to help them. Do they need water ? Chewing gum ? Or something sweet to eat? A walk ? Take your lead from them. Don’t force them to do anything they don’t want to do.
  8. Keep reminding them that they won’t feel like this forever. They will eventually come round and be calm again. ( Panic attacks do eventually burn out naturally )
  9. NEVER tell a person in panic to ‘get over it’ or to ‘man up’. Panic and anxiety is a real issue that is seriously debilitating. The person in panic does not want to feel like this, They are not responsible for what is happening and just need love and reassurance, without judgement.
  10. Finally, remember they are not looking to you to fix their anxiety issue, they are simply looking for reassurance, empathy and understanding. Sometimes a simple hug and an offer to hold their hand means the world to them and will help them feel better about themselves.


help friends


I hope this short post will help those of you that know someone who suffers from anxiety and panic attacks. I know it can be difficult for a person who has never experienced panic to fully understand someone who does. My husband has had to deal with my panic attacks and at times was unsure what to do for the best. I do understand the dilemma that you face.

Please comment below with your own experiences of either having a panic attack or supporting someone in panic. What helped or hindered you ? I would love to hear some of your stories.

And if any of my friends are reading this and have supported me in the past during an attack, then please know I appreciate everything you did for me and thank you from the bottom of my heart.

Until next time dear friends

Susanna xxx

For more help and advice on anxiety the following two organisations are my favourites.

6 responses to “How To Help Someone Having A Panic Attack”

  1. Toria Forsyth-Moser says:

    Sometimes a person in the throes of a panic attack likes to walk, to walk off the adrenaline wreaking havoc. Walking, counting out loud and breathing can help. One, two, three, four, breathe in, one, two, three, four, exhale. It’s helps to slow the breathing, the counting takes the mind off the terror. if the helper counts out loud, it’s a friendly voice to listen to.

    • Susanna says:

      Yes, good point Toria. A panic attack is essentially over production of adrenaline so if we walk it off ( or even better run !) then this can definitely help reduce the severity of the attack. And most definitely breathing properly helps. I tend to shallow breathe when I am in a panic mode which can lead to hyperventilation, which then keeps the cycle of panic going. It SO helps to have a friendly voice with you when you are going through a panic. Its reassuring and distracting which all helps to lessen the panic attack. Thank you for pointing those important issues out xxx

  2. Liz says:

    What a great idea to write about panic attacks from another perspective. My friend has panic attacks and I used to find it scary but after we chatted about it I now know what is the best thing for her when she feels like that. The more we are open about anxiety, then the easier it becomes for the sufferer and the people closest to them. Thanks for writing about it so openly xx

    • Susanna says:

      Thanks Liz. I know how scary it can be for those people around someone who is having a panic attack, especially if it’s the first time they have witnessed it. I thought it was important to write from the point of view of the person not having the panic attacks as this is so often neglected. I hope what I have written helps those people who quite often feel like bystanders while it is going on. And you are so right, it is important to ask the person having the panic attack how best to help them rather than guessing and making them feel worse.
      Thanks so much for replying xx

  3. Sara says:

    Ahh, panic attacks – So not fun! Thankfully not had one for a while – touch wood. I find having someone sit with me, holding my hand through the duration helps. I also remember pacing the room when I was younger to try and walk them off, they normally happened late at night for me and I didn’t really understand what they were, I though I was going crazy! I also had one in the middle of a sign language exam – needless to say I had to re-sit it!

    • Susanna says:

      Yes, it’s funny how we all find ways to cope with panic attacks. It really is trial and error to try find a way to deal with it. The ones that happen late at night are the worst as I think everything seems much more scary at night time. I like to chew Airwaves Chewing Gum if I feel one coming on. I don’t know why but that seems to help. Weird isn’t it ? 😉 xx

Leave a Reply

Your email address will not be published. Required fields are marked *