What to Say to Someone Having a Panic Attack
Panic attacks can strike suddenly and without warning, leaving a person feeling overwhelmed, frightened, and unsure of what to do. They may experience racing thoughts, shortness of breath, dizziness, a pounding heart, or a sense of impending doom. These intense moments can feel frightening not only for the person experiencing the panic attack but also for anyone nearby who wants to help. Knowing what to say to someone having a panic attack can make a significant difference in helping them feel supported, safe, and grounded.
How to Support Someone During a Panic Attack
There are many ways to help a person through a panic attack. Often, simply offering reassurance and presence is more powerful than trying to “fix” the situation. Here are several strategies and phrases you can use:
1. Encourage focused breathing
Saying something like, “Close your eyes and focus on your breathing,” helps the person shift attention away from panicked thoughts and regain a sense of control. Breathing exercises can slow the heart rate, reduce tension, and help the mind feel calmer. You might also guide them through a simple breathing pattern, such as inhaling for four counts, holding for four, and exhaling for four.
2. Distract with simple tasks
A phrase such as, “Take a deep breath and count to ten,” can engage the mind in a small, manageable activity. Distraction techniques like counting, grounding exercises, or focusing on physical sensations (like feeling the floor beneath their feet) help interrupt the spiraling thoughts that often accompany panic attacks.
3. Remind them of resilience
Saying, “Do you remember the last time this happened? You got through it, and this will pass too,” reminds the person that panic attacks are temporary and that they have the tools to survive them. This can boost confidence and reduce the intensity of fear, helping them regain a sense of safety.
4. Offer a physical anchor
Simple gestures, like holding their hand or suggesting, “Squeeze my hand. Feel the pressure and focus on it,” provide grounding through touch. Physical anchors can help redirect attention from racing thoughts to the present moment, reassuring the person that they are not alone.
Additional Tips for Supporting Someone
It is important to remember that everyone experiences panic differently, and there is no single “right” thing to say. Observing the person’s reactions and gently asking what helps them can be incredibly effective. Some people may prefer silence, while others might benefit from spoken reassurance or grounding techniques.
Other helpful actions include:
- Stay calm yourself – Your calm presence can help the person feel safe.
- Use gentle language – Avoid saying things like “Calm down” or “There’s nothing to worry about,” as this may feel dismissive.
- Guide them to a safe space – If possible, help the person sit or move to a quiet area away from distractions.
- Encourage professional support – Recurrent panic attacks may benefit from therapy, such as Cognitive Behavioral Therapy (CBT), which teaches coping skills and anxiety management techniques.
Why Knowing What to Say Matters
Panic attacks can be frightening and disorienting, but the presence of a supportive, understanding person can make the experience less isolating. Offering reassurance, grounding techniques, and reminders of resilience can help the individual regain control, reduce anxiety, and feel heard. These moments are also opportunities to normalize mental health supportand encourage coping strategies for the future.
In the end, the best support often comes from simply being present, offering patience, and practicing empathy. Understanding that panic attacks are temporary and that small, thoughtful interventions can make a difference empowers both the person experiencing the panic attack and those supporting them.
