How to Help Someone Having a Panic Attack

A panic attack looks terrifying from the outside — the person may feel like they are dying, having a heart attack, or losing control. The most important thing you can do is stay calm yourself. Your calmness is contagious. Speak in a slow, steady voice. Do not tell them to "just relax" or "calm down" — that makes it worse.

Guide them with simple breathing: "Breathe in with me for four counts, now out for six." Give them space but stay close. Ask if they want to sit or move to a quieter place. Remind them gently that this will pass — panic attacks typically peak within 10 minutes. Do not touch them without permission. After it subsides, offer water and let them recover at their own pace. If it is their first panic attack or symptoms include chest pain, call emergency services to rule out a medical cause.