How To Help Someone Having A Panic Attack

Anxiety attacks can be frightening for the person experiencing them and those around them. If someone in your life is living with symptoms of anxiety, there are tangible ways you can support them while caring for your needs.  

What can a panic attack look like?

The symptoms of an anxiety or panic attack often come up gradually and are related to a specific stressor. Unlike a panic attack, which can occur without reason and come on suddenly, an anxiety attack may be more prolonged and does not occur alongside derealization or dissociation. Symptoms often include severe symptoms of anxiety. In some cases, they may accompany physical symptoms.

While this experience can have significant intensity, the symptoms may arise slowly, building up over time. These attacks are often more extended than a panic attack. They could accompany physical symptoms like the following:

• Extreme worry
• A sense of impending doom
• Distress
• Fear
• Anxiety
• Difficulty self-controlling
• Tunnel vision or hyperfocus
• Feeling a loss of control of self and/or circumstances

If you're with someone experiencing these symptoms and you’re unsure whether it’s an anxiety or panic attack, ask the person if they have a history of anxiety. If it’s unclear whether the person is panicking or experiencing a more serious medical issue, it may be helpful to seek medical help. Symptoms of panic or anxiety can sometimes mimic those of a heart attack, a severe allergic reaction, or other life-threatening medical events. 

How to support someone in the moment

In some cases, an individual may not know whether they’re having an anxiety attack. In this scenario, gently ask how you can support them. They might respond well to words of encouragement, deep breathing, or other soothing exercises. In some other cases, a person may already have experience with anxiety and a default set of tools to manage them. Whatever the case, your calm, helpful presence may guide them through the worst symptoms. 

Some people may prefer physical support, such as gently rubbing their back or holding their hand. Ask for consent before providing physical comfort and respect any requests to stop touching immediately. In some cases, people need space to focus on their thoughts and regain their composure. Hugging someone who doesn’t want to be touched during an attack may make anxiety worse. In addition, if someone wants to be left alone, respect their wishes, as pressure could also worsen anxiety.

Breathing exercises can be a beneficial tool for reducing anxiety and slowly returning the body to a baseline level of calm. Encourage the person to take deep breaths as slowly, deeply, and gently as possible through the nose. Then, ask them to breathe out in the same slow, gentle manner, but this time through the mouth.

During each breath, it may help them to close their eyes and focus entirely on breathing. If a person is prone to anxiety, it may also be helpful to ask them if they have any preferred breathing exercises when they’re not disregulated. 

During a panic attack, use encouraging phrases that affirm their experience. You might choose an example from the following list of phrases:

• "You're doing great."
• "I'm right here with you."
• "You can do this."
• "I know you're scared right now, but I will keep you safe.”
• "You're going to be okay."

Seek help after the panic attack 

During the episode, if the person is unsure whether they’re having an anxiety attack, panic attack, or medical emergency, it may be helpful to call for help. In these situations, it can be valuable to ensure their safety. If the person confirms that they’re experiencing one, remain with them until the symptoms subside. Check-in throughout the episode, but consider checking in afterward, too. If their anxiety attacks are frequent, the person may appreciate your future support at a doctor’s appointment or assistance in researching other options for mental health support.

Take care of yourself

In some cases, people can reduce the likelihood of these events through stress-reduction techniques like meditation and mindfulness. Other people may use a combination of therapy and medication to manage the symptoms of anxiety, which may be due to an anxiety disorder. Encourage the individual to meet with a doctor and therapist, who can design a treatment plan tailored to their needs. 

Support options for anxiety disorders and attacks

By meeting with a licensed therapist, people who experience attacks or an anxiety disorder may learn to manage their symptoms and improve their overall mental health. Cognitive-behavioral therapy (CBT) is widely recognized as an effective therapy for people who live with anxiety disorders. However, in-person therapy can be inaccessible for some individuals.

In these cases, online therapy through a platform like BetterHelp may be more convenient. Through an online platform, clients can meet with a therapist from a comfortable environment, such as their home. In addition, they can choose between phone, video, or live chat sessions. A chat session may be more comfortable for someone experiencing social anxiety.

In a study of therapist-supported online CBT, researchers evaluated the efficacy of online CBT in treating symptoms of anxiety disorders in adults. The report includes results from 30 studies with over 2,000 participants and examines the effects of online CBT on panic disorder, generalized anxiety disorder, and other related conditions. The researchers concluded that online CBT is an effective treatment for anxiety disorders and can help individuals manage their symptoms by evaluating negative thought patterns that may lead to these experiences. For those with more serious cases of anxiety or panic disorders, treatment centers are available in most states, with either in-patient or out-patient treatment and support options available depending on your circumstances and needs.