If someone is having a panic attack, it can feel like a medical emergency to them — with chest pain, shortness of breath, and overwhelming fear — but it is not usually life-threatening. The goal is to calm, reassure, and help them regain control.
1. Recognize a panic attack
Common signs include:
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Rapid heartbeat, chest tightness
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Shortness of breath, dizziness
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Trembling, sweating
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Feeling of choking or smothering
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Fear of losing control, going crazy, or dying
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Sense of unreality (derealization)
2. Stay calm and reassuring
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Speak slowly, gently, and calmly.
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Tell them they are safe and that the attack will pass.
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Avoid dismissing their feelings (don’t say “calm down” or “it’s nothing”).
3. Help control breathing
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Encourage slow, deep breaths:
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Inhale through the nose for 4 seconds
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Hold for 2 seconds
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Exhale slowly through the mouth for 6 seconds
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If focusing on breathing makes them more anxious, shift to grounding techniques instead.
4. Use grounding techniques
These distract the mind and reduce panic:
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5-4-3-2-1 method: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
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Encourage them to focus on an object, texture, or sound in the present moment.
5. Provide a safe environment
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Move them away from crowds, noise, or stressful surroundings if possible.
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Sit quietly together until symptoms ease.
6. Stay until the attack passes
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Most panic attacks peak within 10 minutes and subside within 20–30 minutes.
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Offer to stay with them until they feel more in control.
7. Seek medical help if necessary
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If this is their first attack and they have chest pain, fainting, or signs of heart trouble, call emergency services (it could be a cardiac event).
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If attacks are frequent or disabling, encourage them to see a doctor or mental health professional.
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