How to Help Someone Having a Panic Attack

Panic attacks are sudden, intense surges of fear that trigger severe physical reactions. They can happen to anyone, and if you've ever watched someone you love go through one, you know how helpless it can feel. The good news? There are simple, effective things you can do to help.

Recognise What's Happening

A panic attack might look like a heart attack — racing heart, chest pain, shortness of breath, trembling, and sweating. The person may say they feel like they're dying. Understanding that this is a panic attack, not a medical emergency, helps you stay calm and provide reassurance.

Stay Calm Yourself

Your calm presence is the most powerful thing you can offer. Speak slowly and gently. Say things like 'I'm here with you' and 'This will pass.' Avoid saying 'just calm down' or 'there's nothing to worry about' — these can feel dismissive.

Try the 5-4-3-2-1 Grounding Technique

Guide them through naming 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This brings their focus back to the present moment and interrupts the panic cycle. You can learn more grounding techniques in our <a href='/guides/understanding-anxiety'>anxiety guide</a>.

Encourage Slow Breathing

Help them breathe slowly: in for 4 counts, hold for 4, out for 4. Breathe with them so they can match your pace. Our <a href='/breathing'>breathing exercises</a> page has guided techniques you can use together.

After the Attack

Once it passes, offer water and a quiet space. Don't pressure them to talk about it immediately. Let them know it's okay and that panic attacks, while terrifying, are not dangerous. Encourage them to explore support options like the <a href='/topic/anxiety'>anxiety support resources</a> on Safe Haven Connect CIC.

When to Seek Help

If panic attacks are happening regularly, suggest they speak to a GP. Cognitive Behavioural Therapy (CBT) is highly effective for panic disorder. Our <a href='/find-help'>Find Help</a> page lists free mental health services across the UK.