How to help someone during a panic attack

Going through a panic attack can be deeply distressing. So much so that people who have experienced it often go through their day-to-day fearing another episode and any sensation or situation that could lead to it.

The Australian Psychological Society describes panic attacks as a “sudden surge of intense fear or discomfort.” It typically lasts between 5 to 30 minutes, but the physical and emotional exhaustion that follows can last much longer.

During an episode, the person can feel extremely anxious, out of control, and unable to think clearly. They might genuinely feel like they are going crazy, having a heart attack, or that they are dying. Beyond Blue also notes other common symptoms like increased heart rate, difficulty breathing, dizziness, excessive sweating, and feeling like the things around them aren’t real.

In the moment, a panic attack can feel almost impossible to manage. However, it does pass, and there are things you can do to support a loved one through the experience.

What not to do

Be careful not to make the person feel more overwhelmed or pressured to get over the panic. It can be hard to make sense of the overwhelming or seemingly unreasonable fear, but the feeling is very real to the other person, and they cannot just snap out of it.

Try to avoid:

• Forcing them to calm down or dismissing what they are feeling

• Asking too many questions while they are struggling to think clearly

• Minimising or dismissing their experience

• Crowding or touching them without asking

• Leaving abruptly without checking what they need

What to do

Wanting to be there for someone during a panic attack already matters, even if you are unsure what to say or do. Here are some things that can help:

When possible, talk about a safety plan

If someone you know experiences panic attacks more than once, it can be useful to talk about their preferences when they are feeling well. A simple safety plan can cover what usually helps them during a panic attack, what tends to make things worse, and who they’d like to contact if they become very distressed.

It can also be helpful to know if they have advice from a GP, psychologist, or therapist about managing panic. Having this conversation in advance removes some of the guesswork during a future episode. It also gives the person more control over how they are supported.

Offer calm, even when it’s hard

Seeing someone panic can raise your own stress levels. Intentionally pause, try to slow your movements, and keep your voice calm and even. Use short, clear sentences and allow time for the person to respond.

You don’t need to appear completely unaffected, but try not to add pressure or urgency to an experience that already feels intense.

If you notice yourself becoming flustered, focus on one practical step at a time. Stay present, reduce unnecessary stimulation, and pay attention to what the person is communicating. Your steadiness can help make the environment feel safer while the symptoms run their course.

Move them to a safe space

If you are somewhere busy, noisy, or crowded, ask if they would like to move to a calmer, more private area. Reducing stimulation can help soothe the other person. Plus, privacy is also very important.

Having an intense episode in front of colleagues, strangers, or a large group can leave someone feeling exposed or embarrassed afterwards. Where possible, give them a space where they can recover without feeling watched.

Ask before moving or touching them, unless there is an immediate safety concern. Let them choose where they feel most comfortable and stay close enough to support them.

Ask how you can help

If the person can respond, gently ask how you could help them. They may want some water, more space, help slowing their breathing, or simply another person nearby.

People who experience recurring panic attacks often learn which strategies suit them best. Following their preferences can be more helpful than introducing several new techniques at once.

If they’re unsure what they need, keep things simple. Try to suggest one option at a time, such as sitting somewhere quieter or focusing on a slow, comfortable breathing rhythm.

Avoid pushing any grounding technique if they indicate that they don’t want it.

Stay nearby

Panic can bring a powerful sense that something is seriously wrong, and having a trusted person nearby can provide some stability while those feelings begin to settle.

Stay with them unless they clearly ask for space and if it is safe to step back. Sitting nearby and remaining attentive may be enough.

If they become more unwell, lose consciousness, develop severe chest pain or have significant difficulty breathing, seek urgent medical help.

Give the panic time to ease

Panic attacks often build quickly, but the intensity does not disappear on command.

Avoid watching the clock or repeatedly checking whether the person feels better. This could actually worsen the situation.

Instead, allow their body time to settle. They may feel shaky, tired or drained as the strongest symptoms pass. Offer water or somewhere comfortable to sit if they want it.

Some people prefer to talk after an attack. Others need a period of rest before they are ready to engage. Follow their pace rather than trying to rush their recovery.

Check in when the immediate symptoms have passed

Once the person seems more settled, a gentle check-in can help you understand what they need next. Ask if they’d like to go somewhere more comfortable, contact someone they trust, or do something else.

If the episode was particularly frightening, or their panic attacks have been happening repeatedly, it may be worth encouraging them to speak with a health professional.

Professional mental health support can help someone understand their symptoms, explore and practice grounding techniques that work for them, and learn ways to cope with and manage their mental health challenges.

Further Reading:

• Australian Psychological Society - Panic disorder

• Better Health Channel - Panic attacks

• Beyond Blue - Panic disorder

• Lifeline - Panic attacks support toolkit