How to Support a Loved One Through a Panic Attack

I had my first panic attack exactly 7 years ago. I was alone on the streets of Denver and so scared that I drove myself to the nearest emergency room. I wish I had had a friend or family member who knew what to do to help me through this disorienting experience.

Do you have a friend or family member who regularly experiences panic attacks? If so, you may be looking for ways to recognize when these attacks are taking place and offer your support. We’ve got the answers you need below.

How to Recognize a Panic Attack

Even if you’ve experienced panic attacks yourself, it can be difficult to tell when someone around you is having one. Your loved one may be experiencing a panic attack if:

• They’re flushed, sweating, or otherwise appear to be hot (for example, they might have taken off an outer layer of clothing).
• They’re shivering or shaking.
• They’re hyperventilating or having trouble breathing.
• They suddenly went quiet.

How to Help Someone During a Panic Attack

If you think a friend or family member might be having a panic attack, staying calm and treating them gently is important. You may want to:

• Reassure them that they’re safe, the panic attack will be over soon, and you’ll stay with them.
• Guide them through breathing exercises.
• Take them outside or open a window so they can get some fresh air.
• Take them to a more private place.
• Bring them a glass of water.

If your loved one frequently has panic attacks, you may want to ask them when they’re feeling calmer about how they’d like to be supported in the future.

Get Help With Your Loved One’s Panic Attacks

If you have a friend or family member who regularly experiences panic attacks, I encourage you to meet with a knowledgeable therapist. Reach out to me and we'll talk.