Panic attacks can be very frightening for the person going through them. But it isn’t that much easier for those who are witnessing this happening to their loved ones. While there are a lot of guidelines on what to do for people who suffer from panic attacks, their husbands, wives, parents or friends still might not know what to do when they happen. That’s why in most cases they feel powerless to help and just have no idea how to act. However, there are some basic things you can do to support those in need.

We at Bright Side believe that if your friends or family members have panic attacks, it is important to know what you can do to comfort them. And we want to share this information with you.

1. Stay calm.

Another thing you can do is help them to regulate their breath. A person who is having a panic attack is likely to be breathing irregularly and way too fast (to see what we’re talking about, watch this video). It can be hard to help a person breathe properly because it takes time, but this is a vital way you can help them to try to eliminate all of the terrifying symptoms. You can start doing it by yourself and ask them to synchronize their breath with yours.

Here is a short breathing technique you can use. Focus on your breathing. You can close your eyes if it helps. Breathe in slowly and deeply through your nose. Breathe out slowly and deeply through your mouth. Repeat this action for several minutes until they feel better.

7. Suggest that they not fight it, but let it pass through them.

© This Is Us / 20th Century Fox Television

Although people who are going through a panic attack may want to leave crowded places or look for distractions, this may not be a very helpful method from a long-term perspective. It can only help at the moment of the panic attack, but it usually makes things worse as people start to avoid crowded places like shopping malls or public transportation. Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says that it’s crucial to not let our fear of having panic attacks take control of us. So, suggest that a person sit down and let the panic pass through them.

8. Try to distract them.

© A Walk to Remember / Warner Bros.

If you see that a person isn’t ready for this experience and is trying to fight it, you can use a well-known and effective grounding technique. Ask them to list 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and one thing they can taste. All these things should be present in the place where you are at that moment.

Can you add anything to these points? Share this list with friends who need it.

Please note: This article was updated in March 2022 to correct source material and factual inaccuracies.