When someone is having a panic attack, the most helpful thing you can do is stay calm, stay with them, and help the moment feel less frightening.

Panic attacks can cause a racing heart, shaking, dizziness, shortness of breath, chest tightness, nausea, tingling, or a strong feeling that something terrible is happening. Even if you know it is a panic attack, the person may feel genuinely unsafe.

Here are some practical ways to help:

• Speak calmly and simply. Use a soft voice and short sentences. Too many questions or instructions can feel overwhelming.

• Stay nearby. If they want company, sit with them and remind them that you are there.

• Ask what they need. Try, “Would you like me to stay here?” or “Is there anything that usually helps when this happens?”

• Help reduce stimulation. If possible, move to a quieter area or reduce noise, crowds, bright lights, or unnecessary conversation.

• Encourage slow breathing without forcing it. You can gently breathe slowly with them, but avoid repeatedly telling them to “just breathe” or “calm down.”

• Help them focus on what is around them. You might ask them to name a few things they can see, hear, or feel. This can help bring attention back to the present moment.

• Remind them that the feeling will pass. You can say something simple like, “I’m here with you. We can take this one minute at a time.”

• Don’t argue with their fear. Saying “There’s nothing wrong” or “You’re overreacting” can make them feel more alone.

• Don’t crowd or touch them without asking. Some people find physical contact comforting, while others feel more overwhelmed by it.

After the panic attack begins to ease, give them time. They may feel tired, embarrassed, shaky, or emotionally drained. You don’t need to immediately analyze what happened.

If panic attacks are happening repeatedly, interfering with daily life, or causing someone to avoid places or situations out of fear, therapy can be very helpful. A therapist can help identify triggers, understand what is happening in the body, and practice ways to respond when panic begins.

If the symptoms are new, unusually severe, involve fainting or significant chest pain, or there is any concern that it could be a medical emergency rather than a panic attack, seek medical care.

Reach out today to work with a therapist in Warren, RI, who can provide support for panic and anxiety. In-person and virtual therapy sessions available. Christian counseling is always available and can thoughtfully incorporate faith, prayer, and biblical principles into our work together.