How to help someone having a Panic Attack

It might be that, one day, you encounter someone having a panic attack. It’s really important that you know what to do if this happens – it’s more common than you would think, and it’s really easy to help someone stay calm and safe.

  1. Stay calm: It’s vital that you stay calm yourself – if you start getting stressed, that will not help the person having the panic attack! Remember that you can always call for help if you need it, but that panic attacks are not dangerous and the person just needs you to be next to them.
  2. Stay with the person: Most panic attacks last between 20 and 30 minutes, so don’t leave the person after a minute or two. They need you to be there for them for the duration of the panic attack, and if you leave, that could make things worse. This is a really stressful time for the person having a panic attack, so staying with them and being comforting and encouraging is really helpful.
  3. Say encouraging, calming things: Getting the person talking is vital – it will distract them from their thoughts and help to regulate their breathing. Try and get them to talk rationally about how they are feeling, but if asking questions about why they are stressed makes them more panicky, then talk about other things instead.
  4.  Check in with the person after their panic attack has ended: If someone has just had a panic attack, they will be left reeling long after the panic attack has ended and they seem “well” again. Make sure to check in with them later that day and the following day, to check that they are doing ok.
  5.  Recommend things that will help them: Finally, you could make some recommendations for things that might help them manage their anxiety, and prevent them having another panic attack. If you are really worried about their anxiety being overwhelming, do encourage them to visit their GP. If you think that could benefit from daily meditation to keep calm, apps like Headspace and Calm are really good. Also point out helplines that are there 24/7 if they need to chat – Samaritans, ChildLine and The Mix all have phone numbers that anyone can call if they need to get something off their chest.

In the UK, 1 in 4 people has a mental health condition, and panic attacks are increasingly common. They are nothing to be afraid of or ashamed by, and if you see someone having a panic attack, remember that it is really simple to help that person feel better again.