How to Help Someone Having a Panic Attack [Video]

How to Help Someone Having a Panic Attack [Transcript]

In order to be able to know how to help someone having a panic attack, we should first discuss what a panic attack is. Over 6 million adults in America, roughly 2.7% of the population, have panic disorder and experience panic attacks repeatedly. However, as many as one in five adults may experience at least one panic attack in their lifetime. 

A panic attack is a sudden, intense episode of overwhelming fear and anxiety. A person’s brain and body undergo a fear response, but without the presence of any actual threat. Essentially, a panic attack is a false alarm. The body of the sufferer is unnecessarily going into the fight, flight, or freeze response. Along with being frightening, panic attacks can be confusing, often with no clear cause or way to predict an onset. They may occur in high stress situations, but also when a person is calm, or even when asleep.

Read more about the fright, flight, or freeze response. 

How to Recognize a Panic Attack

First, it’s important to note that a panic attack can often resemble a heart attack to an outside observer, or even to the person experiencing it. When encountering someone who seems to be having a panic attack, you should first try to determine the cause of the symptoms. Do they have a physical cause, or are they the result of heightened anxiety or fear. 

Not everyone experiences panic attacks in the same way. If you know that a friend or loved one experiences panic attacks, asking them what symptoms they experience can be helpful. Generally, panic attacks last five to 10 minutes, often reaching peak intensity by the 10-minute mark. Some can last as long as 30 minutes and consist of multiple attacks, one after another. Also, the person experiencing one may lose their sense of time. 

Here are some of the symptoms that may be present during a panic attack: 

• Abdominal distress 
• Chest pain
• Chills or hot flashes
• A choking sensation
• Dizziness
• Feeling like you’re “going crazy” or dying
• Feelings of terror, dread or doom
• Heart palpitations
• Numbness
• Shaking
• Shortness of breath

What to Do to Help Someone Who Is Having a Panic Attack 

Remain calm.

It may be scary, but try to stay calm. Talk in a calm voice. Reassure the sufferer that you won’t leave, it won’t last long, and that they are safe. 

Learn the warning signs and symptoms.

They were outlined above.

Monitor breathing.

Engage in calm, slow, normal breathing that the person can mirror, but don’t call attention to it.  Also, do not use a paper bag; that could lead to hyperventilation. 

Name it.

Gently identifying the event as a panic attack can help give the person context for what they’re experiencing. This can also help alleviate any fear caused by a new or unknown sensation. 

Ask how you can help.

If this often happens to a person, they may have a standard coping mechanism. If it’s a friend or loved one, you may want to ask in advance. Also, you may receive a curt response. Don’t take offense; behaving logically or politely can be difficult when suffering a panic attack. The person may also want you to leave. You can give them space, but keep watch, and let them know that you’ll return if they need you. 

Ask questions.

If you don’t know the person, introduce yourself, and ask if they need help. Ask whether they might be having a panic attack, and whether they’ve had one before. 

Determine whether to stay or to go.

Inform the person that you can help them leave if they want to. It may help alleviate some of the stress. The goal is to be where they are most comfortable. 

Offer positive, supportive words.

Being kind and nonjudgmental helps the person to feel safe and to understand that you are there to help. 

Validate their distress.

Offer an empathetic response, letting them know that you recognize the difficulty they’re facing and are there to help. 

Help them stay grounded.

Assist the person in focusing on what’s really happening around them, rather than what they fear they are feeling. You can try a variety of grounding actions, including chatting calmly and slowly about familiar activities and places or offering a textured object they can focus on feeling. Try the 5-4-3-2-1 technique, focusing on using the different senses on things in the room (five objects to see, four to touch, three noises to hear, two different smells, and one taste). You can ask “focus questions”: What day of the week is it? What’s your location? Who are you with? Moving, stretching, and physical touch, if they’re comfortable with it, can also be helpful, along with repeating a calming phrase. Engaging in simple math can also help (count to 10 or perform relatively easy calculations). Finally, just sitting down in a comfortable chair with feet on the ground can work well. 

Respect their needs.

They may need time afterward to rest and recover. Plans may need to change. Alternatively, if they feel up to it, continuing with those plans can help reinforce the idea that they can survive a panic attack and continue with their lives as normal. 

Encourage and assist in finding help.

Later, after the attack is over, help them find a licensed mental health professional. Recommend self-help books that you think may be helpful. Help them find other support resources, including support groups like the Anxiety and Depression Association of America. 

Read more about managing a panic attack.

What Not to Do When Someone is Having a Panic Attack

Don’t compare panic to common fear and stress. Panic attacks are more severe and may be difficult to understand if you haven’t had them before. Don’t shame or minimize the person or their experience. Similarly, avoid being critical or judgmental. Avoid saying things like, “Just relax.” “There’s nothing to be afraid of.” “You’re upset over that?” “What’s wrong with you?” Also, don’t make assumptions. Ask what they need; don’t just assume. Avoid giving advice. Some techniques, if new, could backfire, like some breathing techniques could lead to hyperventilation. Don’t tell them how to manage symptoms, just try to assist. 

When to Get Help

Generally, time and support are the best things to provide until the attack passes. It may feel like that isn’t enough, but it often is, and calling emergency services when they aren’t needed can make the situation more stressful. As mentioned before, a heart attack or other serious condition could possibly be confused with a panic attack. Try to be mindful of when you may need to call for medical assistance. 

Here are some of the factors that may indicate you need to call 911:

• The person never had a panic attack before. 
• They are experiencing chest pain that feels like squeezing, not stabbing, and it moves to the arms and shoulders. 
• They are experiencing chest pressure that lasts more than a few minutes. 
• Their symptoms last for more than 20 minutes and get worse, rather than better. 
• They are vomiting. 
• They are losing consciousness. 

Remember, panic attacks can be very frightening and stressful, both for the sufferer and for someone witnessing them. By keeping this information in mind and preparing when possible, you will be ready to help someone who is having a panic attack.