“6 Things That Actually Help During a Panic Attack”

Panic attacks can happen to anyone. They are sudden episodes of intense fear that may cause chest pain, dizziness, shortness of breath, or a racing heart. These symptoms often feel like a heart attack, which can make the experience even more frightening. According to the National Institute of Mental Health, about 6 million American adults live with panic disorder, but even those without the disorder can still experience panic attacks.

During a panic attack, the body reacts as if it’s in real danger—even when it’s not. That’s why it’s important to know what helps in the moment. Whether you’re helping yourself or someone else, simple actions can reduce fear and restore calm. But what are those actions? And how can you respond safely and helpfully?

In this guide, you’ll learn six things that help during a panic attack, based on expert advice and mental health first aid strategies.

1. Stay Calm and Present

When someone is having a panic attack, your calm presence can make a big difference. Panic attacks often feel overwhelming, and the person may think something terrible is happening. If you stay calm, it helps the person feel more grounded and less alone.

Speak in a soft, steady voice. Avoid shouting or talking too fast. You can say things like, “I’m here with you,” or “You are safe right now.” These short, clear phrases offer comfort without adding confusion. Avoid saying, “Just relax” or “Calm down.” These words may feel dismissive or unhelpful.

It’s also important to stay close by. If the person wants space, take a step back, but let them know you’ll be nearby if they need help. Your quiet support, even without words, can help the person feel more secure.

2. Ask What They Need

Each person has their way of coping during a panic attack. Instead of guessing what might help, it’s better to ask. This gives the person more control and can make them feel safer.

Here are some simple ways you can ask or offer support:

• “Would you like to move to a quieter place?”
• “Do you want to sit or lie down?”
• “Has this happened before? What helped last time?”
• “Do you want me to stay with you or give you some space?”
• “Would it help if I talked to you, or would you prefer silence?”

By asking questions like these, you show respect for their needs and help them feel more in control during a scary moment.

3. Guide Breathing Without Drawing Attention to It

Fast breathing is common during a panic attack. It can exacerbate symptoms, such as dizziness or chest tightness. But telling someone to “just breathe” isn’t always helpful. Instead, try calming them through actions that encourage steady breathing, without making them feel self-conscious about it.

You can guide them using simple breathing techniques. For example:

• Slowly breathe in through your nose like you’re smelling a flower.
• Breathe out through your mouth like you’re blowing out a candle.
• Repeat the steps together a few times in a calm, steady rhythm.

If they can’t follow along, try modeling it yourself without speaking. Your calm breathing might help them copy your pace naturally. According to Mental Health First Aid USA, it’s best not to focus too much on their breathing or use paper bags, as this can be unsafe or make them feel more anxious.

Use short, clear sentences if you talk. Let your presence and calm actions lead the way.

4. Use Grounding and Distraction Techniques

Panic attacks can make someone feel disconnected from reality. They may feel like the world isn’t real or like they are floating outside their body. Grounding techniques help bring the person’s attention back to the present moment.

You can guide them with simple activities, such as:

• Ask them to name objects in the room, starting with each letter of the alphabet.
• Have them press their feet into the ground or stamp gently in place.
• Encourage them to touch or hold textured items, such as a smooth stone or soft fabric.
• Suggest they describe five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste.
• Play a familiar or upbeat song and invite them to sing or move along if they feel up to it.

These techniques distract the brain from panic and help the body feel safe again. Movement, sound, and sensory details all work to shift focus away from fear.

5. Provide Gentle Physical Comfort or Space

Sometimes, a small gesture can help someone feel safe during a panic attack. But it’s important to ask first. Some people may find comfort in a kind touch, like holding a hand. Others may need space to calm down.

You can offer support in simple ways:

• Ask, “Would it help if I stayed close?”
• Offer them a glass of water if they’re able to drink.
• Suggest sitting in a quiet corner or dimming the lights.
• Hand them a soft item like a blanket or jacket if they’re cold or shivering.
• Stay nearby and let them know you won’t leave unless they ask.

Touch and closeness can be soothing, but only if the person welcomes it. Respect their signals. If they need space, step back—but don’t leave unless they tell you to. Just knowing someone is close can make a panic attack feel less frightening.

6. Encourage Support After the Attack

When the panic attack ends, the person may feel tired, confused, or embarrassed. This is a good time to offer quiet support and help them think about what to do next, without pressure.

Here are some helpful things you can do:

• Ask if they want to talk about what just happened.
• Gently suggest writing down what helped, so they remember it for next time.
• Share information about anxiety and panic attacks if they seem open to it.
• Encourage them to speak with a doctor or therapist if the attacks happen often.
• Let them know about support groups or hotlines, like 988 for crisis help in the U.S.

Reminding someone that effective treatments are available can make a big difference. Panic attacks are scary, but they are treatable. With the right help and support, things can get better.

Look After Yourself Too

Supporting someone during a panic attack can be emotionally draining, especially if it happens often. It’s important to care for your well-being so you can continue to be there for others.

Here’s how you can take care of yourself:

• Take a break after the situation is over.
• Talk to someone you trust about how it made you feel.
• Set healthy boundaries if you’re feeling overwhelmed.
• Share the responsibility of support with others when possible.
• Reach out for help if you need emotional support, too.

You can’t pour from an empty cup. By looking after your mental health, you’ll be better prepared to support others safely and compassionately.

Know When to Get Emergency Help

Most panic attacks are not dangerous, but some symptoms can look like a serious health problem. If you’re not sure what’s happening, it’s always better to be cautious.

Get emergency help right away if:

• The person has chest pain that spreads to their arms or shoulders.
• The attack lasts longer than 20 minutes, and symptoms get worse.
• They struggle to breathe, and it doesn’t improve.
• They lose consciousness or stop responding.
• You suspect it could be a heart attack or another medical issue.

Asking the person if they’ve had panic attacks before can help you decide what to do. If they’re unsure or say it feels different, call for medical help. It’s better to be safe and let professionals check.

Final Thoughts

Panic attacks can feel overwhelming, but there are real ways to help. Whether you’re supporting someone or going through it yourself, simple actions like staying calm, using grounding tools, and offering quiet support can make a big difference. These steps won’t stop panic forever, but they can bring comfort when it’s needed most.

If panic attacks happen often, it’s important to seek professional support. Therapists, doctors, and support groups can teach lasting ways to manage anxiety. And remember—being prepared doesn’t just help others. It builds your confidence, too.

You don’t have to do everything perfectly. Just showing up with care, respect, and patience is already a powerful start.