Panic Attack: How to Help Someone (and Yourself)

Few experiences can feel as overwhelming and terrifying as a panic attack, both for the person experiencing it and for those around them. It’s a sudden surge of intense fear or discomfort that often comes with distressing physical and emotional symptoms. When you see a loved one struggling, it’s natural to feel helpless or unsure how to respond. You might even wonder if what you’re seeing is a panic attack or something else entirely.

You don’t have to navigate these challenging moments alone. Knowing how to recognize the signs and what steps to take can make a real difference, providing comfort and helping someone through an acute episode. Understanding these moments is key to providing effective support.

At Healthy Minds Utah, we’re dedicated to connecting individuals and families with the mental health resources they need across the state. We believe that early intervention and informed support are crucial, especially during times of crisis. That’s why we’re here to help you understand panic attacks, how to assist someone experiencing one, and where to find continued support, including vital information on Mental Health Crisis Resources Available 24/7 in Utah.

What is a Panic Attack? The Foundation

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. They can be incredibly frightening, leaving you feeling like you’re losing control, having a heart attack, or even dying. Panic attacks differ from general anxiety, often striking unexpectedly.

According to the Mayo Clinic, panic attacks typically begin abruptly, without warning, and can occur at any time—while driving a car, at the mall, during sleep, or in the middle of a business meeting. This unpredictable nature can contribute to a fear of future attacks, sometimes leading to panic disorder, a condition where individuals experience recurrent panic attacks and worry constantly about their recurrence.

Panic Attack vs. Anxiety Attack: What’s the Difference?

While often used interchangeably, panic attacks and anxiety attacks aren’t quite the same thing, though they share many overlapping symptoms. A panic attack is an intense, sudden onset of fear that usually peaks within minutes. Anxiety, on the other hand, is generally a response to a stressor, building gradually and often sustained over a longer period.

We often encounter this question in our role as a Utah-based mental health hub. Here’s how we break it down:

• Panic Attack: Sudden, intense, often unprovoked. Symptoms are severe and peak quickly (usually within 10 minutes). They often feel like an emergency.
• Anxiety Attack: Typically triggered by a specific stressor. Symptoms are generally less intense than a panic attack, build up over time, and can last for hours or even days.

Essentially, a panic attack is a specific, intense event, while anxiety is a broader state of worry or apprehension. Both can be distressing, but understanding the distinction helps in seeking the right kind of support.

“While panic attacks often seem to come out of the blue, anxiety attacks are usually in response to an identified stressor. This key difference can guide initial interventions and long-term treatment strategies.”

— National Institute of Mental Health (NIMH)

How Can I Help Someone with Panic Attacks?

When someone you care about is experiencing a panic attack, your presence and calm demeanor can be incredibly powerful. The goal isn’t to stop the attack but to help them feel safe and grounded until it passes. We’ve found that a supportive, non-judgmental approach can make all the difference.

What to Look For: Panic Attack Symptoms

Recognizing the signs is the first step in providing help. A person experiencing a panic attack might exhibit several of these symptoms:

• Sudden, intense fear or terror
• Pounding heart, heart palpitations, or accelerated heart rate
• Sweating or chills
• Trembling or shaking
• Shortness of breath or a smothering sensation
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Dizziness, lightheadedness, or faintness
• Feeling detached from reality or from oneself (derealization or depersonalization)
• Fear of losing control or “going crazy”
• Fear of dying
• Numbness or tingling sensations (paresthesias)

It’s important to remember that these symptoms are very real to the person experiencing them, even if there’s no objective danger. Our board-certified providers emphasize that validating their feelings, even when you don’t fully understand them, is a critical first step.

Practical Tips for Offering Support

Here’s how you can effectively help someone during a panic attack:

1. Stay Calm: Your composure can be a grounding force. Panicking yourself will only heighten their anxiety. Take a few deep breaths yourself if you need to.
2. Ask What They Need: A simple, “How can I help you right now?” gives them a sense of control. They might want you to sit quietly, talk them through it, or simply be present.
3. Speak in Short, Simple Sentences: During a panic attack, complex instructions are hard to process. Use clear, direct language. “You are safe.” “Focus on your breathing.”
4. Guide Their Breathing: Encourage slow, deep breaths. You can count for them: “Breathe in for four, hold for four, breathe out for four.” Even breathing with them can help regulate their rhythm.
5. Help Them Ground Themselves: Engage their senses. Ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This technique, sometimes called 5-4-3-2-1, can pull them out of their thoughts and back into the present moment.
6. Move to a Quiet Place: If possible, guide them to an environment with fewer stimuli. Less noise and fewer people can reduce overwhelm.
7. Remind Them It Will Pass: Gently reassure them that the intense feelings will subside, usually within 10-20 minutes. It’s a temporary but powerful wave.

Remember, the person isn’t choosing to feel this way. Their body is reacting to an perceived threat, even if it’s not real. Showing empathy and patience is key, as we discuss further in our guide What to Do When Someone You Know Is in Crisis.

How to Distract Yourself During a Panic Attack

If you’re experiencing a panic attack yourself, the goal is similar: to ground yourself and remind your brain that you are safe. Our providers often recommend a few strategies that can help disrupt the cycle of escalating fear and help you regain a sense of control.

• Focus on Your Breath: Deep, slow, diaphragmatic breathing is incredibly effective. Inhale deeply through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of six. Repeat this until you feel your body begin to relax.
• Engage Your Senses: Similar to helping others, use the 5-4-3-2-1 grounding technique. Name objects around you, notice textures, listen to sounds. This pulls your mind away from anxious thoughts and into the present.
• Splash Cold Water: Splashing cold water on your face or holding an ice pack can trigger the diving reflex, which slows your heart rate and can bring a sense of calm.
• Movement: Light movement, like walking or stretching, can help release some of the built-up tension and adrenaline. Don’t push yourself, but gentle movement can sometimes provide a beneficial distraction.
• Listen to Music: Put on calming music, or even music that you can sing along to, to shift your focus.

“Cognitive behavioral therapy (CBT) often includes techniques for managing acute panic, such as breathing exercises and thought challenging. These strategies empower individuals to confront and redirect anxious thought patterns during an attack.”

— National Library of Medicine

Practicing these techniques regularly, even when you’re not having an attack, can make them more effective when you truly need them. It’s about building a toolkit for resilience.

When to Seek Professional Help

While these tips are helpful for managing immediate panic, they aren’t a substitute for professional support, especially if panic attacks are frequent or significantly impacting your life. If you or someone you know is experiencing recurrent panic attacks, or if the fear of having another attack is causing you to avoid certain situations, it’s time to reach out for help.

Early intervention can reduce relapse rates by half, as our experience in coordinating care across Utah has shown. We connect individuals to county-level mental health providers who can offer evidence-based interventions like Cognitive Behavioral Therapy (CBT) or medication management, if appropriate. These approaches help individuals understand their panic, challenge unhelpful thought patterns, and develop coping mechanisms for the long term. Raymond Sterling, an integral part of our team, often emphasizes the importance of taking that first step towards seeking support.

Additionally, if symptoms of a panic attack are severe and include thoughts of self-harm or suicide, it’s a crisis. You should immediately call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support. They can provide resources and connect you to local help.

Connecting with a professional who can assess your specific situation is crucial. They can rule out other medical conditions that might mimic panic attack symptoms and create a personalized treatment plan. In our practice, we’ve seen how a tailored approach, starting with validated assessment tools, leads to sustained recovery and improved well-being.

Remember, experiencing panic attacks doesn’t mean you’re alone or that there’s something wrong with you. It means your body’s alarm system is temporarily overreacting. With the right strategies and support, you can learn to manage these attacks and regain control over your life. Healthy Minds Utah is here to help you find those resources and make those connections, ensuring you don’t navigate mental health challenges alone. There is help, and the first move begins with choosing to get it.