How to Calm Someone Experiencing a Panic Attack
A panic attack can be overwhelming and terrifying, both for the person experiencing one and for those around them. Knowing how to effectively calm someone during a panic attack can make a big difference in their recovery process. Below we’re sharing how to best support someone experiencing an attack.
What is a Panic Attack?
A panic attack occurs when intense anxiety or fear escalates to a peak, causing thoughts of impending doom along with severe physical symptoms such as shortness of breath, chest pains, and a rapid heart rate. Due to these extreme physical symptoms, panic attacks are often mistaken for heart attacks, which can further increase the individual’s anxiety or fear. Panic attacks can last from a few minutes to half an hour, with physical or emotional effects lingering for several hours.
How to Tell if Someone is Experiencing a Panic Attack
If you’ve never experienced a panic attack yourself, it may be difficult to immediately recognize the symptoms in someone else. Here’s what a panic attack might look like from your outsider’s perspective.
Physical Symptoms of a Panic Attack
- Sudden, rapid breathing or hyperventilating
- Clutching of the chest or difficulty breathing
- Profuse sweating, even in a cool environment
- Trembling or shaking
- Pale or flushed complexion
- Rapid or irregular heartbeat
- Nausea or stomach discomfort
- Pacing or restlessness
- Frantic movements or gestures
- Appearing frightened or agitated
How to Help Someone Experiencing a Panic Attack
Helping someone through a panic attack in person requires patience, empathy, and a calm approach. Here are steps you can take to assist someone experiencing a panic attack:
In Person
1. Stay Calm Yourself
Your calm demeanor will help reassure the person and prevent escalation of their anxiety.
2. Be Present
Stay with the person and offer your support. Let them know you are there to help.
3. Create a Safe Environment
If possible, move the person to a quiet, less stimulating space to reduce sensory overload.
4. Encourage Deep Breathing
Guide them to take slow, deep breaths with you to help regulate their breathing and reduce hyperventilation.
5. Ask What They Need
Some people may want to be comforted, while others will need their space. Ask them to describe what’s happening and how you can best help.
6. Seek Medical Help if Necessary
If they have extreme difficulty breathing, chest pain, or if the panic attack lasts longer than 20-30 minutes, consider seeking medical assistance.
Over the Phone/Text
1. Acknowledge Their Feelings
Validate their experience by acknowledging their feelings of anxiety or fear.
2. Ask How You Can Help
Try asking, “What can I do for you right now?” or “How can I help?” Don’t jump in immediately with solutions before asking what they need.
3. Encourage Deep Breathing
Encourage them to slow down and take a few deep breaths in and out while you’re on the phone with them.
4. Speak Calmly and Clearly
Because you’re not there with them, they may have a harder time processing complex information during the attack. Use short sentences, and speak as clearly as you can.
5. Stay In Touch
Keep the conversation going and maintain regular follow-up contact to provide ongoing support.
What NOT to do When Someone is Experiencing a Panic Attack
It’s important to provide a supportive environment for someone experiencing a panic attack.
Below are some things you should avoid doing:
1. Dismiss Their Experience
Downplaying their feelings can invalidate their emotions and actually make their anxiety much worse.
2. Crowd Them
Give them plenty of space and room to breathe.
3. Rush Them
Panic attacks will need to run their course. Don’t try to rush it along.
4. Offer Quick Fixes
Avoid suggesting quick fixes or telling them to “calm down.” This commentary can come across as judgmental.
5. Force Physical Contact
Because everyone will respond to a panic attack differently, be sure to ask them what they need before assuming it’s okay to hug or touch them.
By avoiding the actions above, you can provide a more supportive environment for someone experiencing a panic attack.
Holistic Anxiety Treatment in Orange County, CA
If anxiety or panic symptoms are impacting you or someone you love, we can help! At Barn Life Recovery, we offer holistic, community-centered programs designed to address anxiety and other mental health challenges. Our facility welcomes individuals from diverse backgrounds and focuses on non-pharmacological treatments aimed at helping you love life again. Learn more about our anxiety treatment programs to see if we’re a good fit for you.
