Panic attacks are caused by overwhelming stress or anxiety, which leads to distressing physical and emotional symptoms. They can be a one-time event or, if they occur frequently, could be a sign of an underlying mental health condition called panic disorder.
If you have a friend or loved one who experiences panic attacks, learning some common signs and symptoms can help you offer support quickly.
While witnessing another person’s panic attack can be upsetting, there are some things you can do to help. Creating a response plan with your friend or loved one ahead of time can help you understand the best ways to offer support when a panic attack occurs.
A panic attack is a flood of physical and emotional symptoms caused by anxiety that can happen seemingly out of nowhere. Left untreated, panic attacks can make it difficult for a person to live their life, and it can be hard to watch someone you care about experience them.
By taking some time to learn about the signs, symptoms, and underlying causes of panic attacks, you can become better equipped to offer support. While there is no “cure” for panic attacks, it is possible to manage them. And there are some simple, practical things you can do to help someone who experiences them.
What you can do when someone is having a panic attack
One of the most important things to remember when someone is having a panic attack is that the fear and anxiety they are experiencing are very real to them. A panic attack isn’t something a person can simply “snap out of.” Trying to force them to stop may make the situation worse.
Instead, your role is to stay calm and offer steady support. Some helpful actions include:
Remain calm. Your calm presence can help the person feel safer.
Move to a quieter place. If possible, guide them to a more comfortable or private location.
Encourage slow breathing. Try taking slow, steady breaths together to help regulate the nervous system.
Know the warning signs. Learning the signs of panic attacks ahead of time can help you respond quickly.
Make a plan in advance. When the person is feeling well, ask how they would like to be supported during a panic attack.
Encourage professional help if needed. If panic attacks happen often or feel overwhelming, a mental health professional can help.
What to say when someone is having a panic attack
What you say can make a big difference during a panic attack. The goal is to offer reassurance without dismissing what the person is feeling.
Helpful things you might say include:
“I’m here with you.”
“You’re safe right now.”
“Let’s take a slow breath together.”
“This will pass.”
“You’re not alone.”
Try to avoid phrases like “just calm down” or “there’s nothing to worry about.” These comments may unintentionally make the person feel misunderstood. Instead, focus on offering calm reassurance and steady support.
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What not to do if someone is having a panic attack
If you don’t have previous experience with panic attacks and you’ve never had one yourself, you might worry about doing or saying the wrong thing when someone you care about has one. Rest assured that there is no “perfect” way to respond to panic. That said, there are some things you may want to avoid as you offer support.
Don’t leave the person alone. Instead, stay with them until they feel better or help arrives.
Don’t expect them to “snap out of it.” Instead, offer a gentle reminder that what’s happening won’t last forever, that they’re safe, and that they’re not alone.
Don’t let your emotions flood the situation. While witnessing someone else’s panic attack can be distressing, do your best to remain calm and seek your own support to process the experience.
Don’t ask the person why the panic attack is happening or what triggered them. Instead, encourage them to stay focused on the present.
Don’t offer complex solutions. Instead, speak to the person using simple, easy-to-understand phrases, and encourage them to engage in a calming activity, like deep breathing.
Don’t expect the person to return to “business as usual” immediately following the attack. Instead, know that they might need some extra support. Try to find out whatever self-care is most soothing to them before an attack occurs or use your best judgment.
Signs someone is having a panic attack
Learning about the signs and symptoms of panic attacks will help you be able to respond to one quickly and effectively. While each person who experiences panic attacks will have their own unique experience, some common physical and emotional signs to be aware of include:
Feeling a loss of safety and sense of danger or doom
Intense fear of losing control, injury, death, or other significant harm
Rapid pulse
Shakiness
Sweating
Trembling
Temperature changes (like going from from hot flashes to chills)
Tightening or pain in the throat or chest
Shortness of breath
Stomach or digestive issues, including cramping or nausea
Feeling detached from your body or from reality
Numbness or tingling sensations
Physical aches and pains, especially headaches
Dizziness, lightheadedness, or faintness
Understanding more panic attacks
A panic attack can happen as a one-time response to intense stress. For some people, panic attacks happen more often. When attacks occur repeatedly, a person may have a condition called panic disorder. In either case, panic attacks involve strong physical and emotional symptoms that can interrupt daily life and affect a person’s well-being.
Researchers don’t fully understand why panic attacks happen. However, several factors may increase the risk of experiencing them.
Common triggers and risk factors include:
Family history: Having a close family member with panic disorder, an anxiety disorder, or another mental health condition
Trauma or major stress: Experiencing events like job loss or the sudden death of a loved one
Surviving abuse or violence: Being a survivor of neglect, assault, or serious accidents
Life changes: Navigating events like divorce, moving, or having a new baby without enough support
Childhood trauma: Experiencing physical, emotional, or sexual abuse during childhood
Stimulant use: Having a high intake of caffeine, nicotine, or other stimulants
While there’s no exact timeline for panic attacks, most last 5 to 20 minutes, though some may last longer. The intensity and frequency vary from person to person.
If someone you care about experiences frequent panic attacks, it may be a sign that they need additional support. Encouraging them to speak with a mental health professional can help. With the right treatment and coping strategies, many people learn to manage panic attacks and regain a sense of control.
People having a panic attack often feel overwhelmed and afraid. Offering calm reassurance, speaking softly, and staying nearby can help them feel less alone while the symptoms pass.
Brandy Chalmers, LPC
Clinical reviewer
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Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Adrienne Duhon, LCSW
Adrienne has worked in the mental health field for over 10 years across a variety of settings including hospitals, nursing homes, and telehealth. In her current role as a Clinical Quality Specialist at Rula, she supports therapists by providing clinical guidance, documentation support, and peer consultation, with a focus on improving quality of care. She is trained in CBT and specializes in working with people experiencing anxiety, depression, and ADHD.
Adrienne is passionate about mental health because she believes everyone deserves access to compassionate, evidence-based care that helps them thrive and feel supported. Outside of work, she enjoys spending time with her family and taking long walks with her dog.
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