How to Help Someone Having a Panic Attack
This page reflects our understanding of mental health topics as of 2026. If you are reading this at a later date, some details may no longer be current, so please verify anything important against up to date sources. If you notice anything that needs updating, we would welcome you letting us know.
Call 911 if the person has chest pain, trouble breathing, faints, has no history of panic attacks, or if you are unsure whether it is a panic attack or a medical emergency.
To help someone having a panic attack, stay calm, stay with them, and gently remind them that what they are feeling is a panic attack, that it is not dangerous, and that it will pass. Speak in a slow, steady voice, use short sentences, and offer to breathe slowly with them. Ask what helps rather than assuming, and avoid telling them to calm down or that it is all in their head. Your calm presence can help their nervous system settle. Most panic attacks peak within about ten minutes. If the person has chest pain, trouble breathing, or has never had a panic attack before, call 911 to be safe.
Why Your Calm Presence Helps
During a panic attack, the person's body is flooded with adrenaline, and their mind is convinced something terrible is happening, as described on the page about what to do during a panic attack. People naturally pick up on each other's emotional states. When you stay calm and steady, it signals safety and makes it easier for them to ride out the wave. You do not need to fix the panic. Being present is often enough.
What to Do
1. Stay Calm and Stay Close
Keep your voice low and steady. Ask if they would like you to stay, and respect their answer about space and touch.
2. Reassure Them
Say things such as "You are having a panic attack. It will pass. I am here with you." Repeat simple phrases as needed.
3. Breathe With Them
Offer to breathe together: in for four counts, out for six. Count out loud or let them follow your breathing.
4. Help Them Ground
Ask them to name things they can see or feel, press their feet into the floor, or hold something cool. The page about grounding techniques has more ideas.
5. Ask What Helps
People who have panic attacks often know what helps them. Ask, "What would help right now?" or follow a plan you agreed on in advance.
6. Move Somewhere Quieter if Needed
If the setting is crowded or loud, offer to move somewhere calmer, but do not rush them.
7. Stay Until It Passes
Once the panic eases, they may feel tired, shaky, or embarrassed. Offer water and let them rest.
What to Avoid
- Telling them to calm down or relax. This can feel dismissive and increase pressure.
- Saying it is all in their head. The sensations are real, even though they are not dangerous.
- Making a fuss or crowding them. Too many people or questions can add to overwhelm.
- Getting frustrated. It is understandable to feel helpless, but frustration can increase their distress.
- Encouraging avoidance. Helping them avoid all situations where panic happened can make panic worse over time.
Supporting Them Over Time
If panic attacks happen often, encourage the person to see a physician to rule out medical causes and to consider therapy. Cognitive behavioural therapy is highly effective for panic, as explained on the page about panic attacks and panic disorder. Talking together when they feel calm about what helps during an attack can make the next one easier. If you are a partner, the page about how to support a partner with anxiety has more guidance. Remember to look after yourself too.
Getting Support at Pacific Maple Psych Centre
If someone you love has frequent panic attacks, therapy can help them feel more in control, and help you know how to support them.
Pacific Maple Psych Centre offers individual therapy for panic attacks and anxiety, and couples therapy to help partners support each other, in Vancouver and virtually across British Columbia.
Book a SessionCommon Questions About Helping Someone Through a Panic Attack
What is the best way to support a friend through a panic attack?
Stay calm and close, reassure your friend that the panic attack will pass, breathe slowly with them, and ask what helps.
What are calming words for someone in the middle of a panic attack?
Calming words include: you are having a panic attack, it will pass, and I am here with you, said slowly and repeated as needed.
Why is telling someone to calm down unhelpful during a panic attack?
Telling someone to calm down during a panic attack can feel dismissive and add pressure, while calm reassurance and slow breathing together help more.
Should I touch someone who is having a panic attack?
Ask before touching someone during a panic attack. Some people find a hand on the shoulder comforting, while others need space.
When should I call 911 for someone having what looks like a panic attack?
Call 911 if someone has chest pain, trouble breathing, faints, has never had a panic attack before, or if you are unsure whether it is a medical emergency.
How long should I stay with someone after a panic attack?
Stay with someone until the panic attack passes and they feel steadier, and offer water and rest afterward.
Can breathing together help someone during a panic attack?
Yes. Breathing slowly together, in for four counts and out for six, can help someone settle during a panic attack.
How can I help my partner with panic attacks?
Learn how panic works, agree on a plan for attacks, stay calm during them, and encourage your partner to consider therapy.
Should I help someone avoid places where they had panic attacks?
Helping someone avoid all places linked to panic attacks can make panic worse. Gentle encouragement to return, with support, often helps.
When should someone get help for panic attacks?
Someone should get help for panic attacks if they happen often, cause avoidance, or interfere with daily life. Therapy is highly effective.