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7 Tips for Helping Someone Through a Panic Attack

Orlando Anxiety Therapist Provides 7 Tips for Helping Someone Through a Panic Attack

By Lauran Hahn, LMHC

It can be scary and overwhelming when someone you love is having a panic attack. All of a sudden, they are experiencing intense symptoms and are terrified, and are looking to you for support and comfort. 

At Mindful Living Counseling Orlando, we are Anxiety Therapists in Orlando, FL and we help clients that struggle with anxiety and panic attacks.

We not only help these folks work through the terrifying experience of having a panic attack, but we also help them heal the traumas and difficult events from the past that are contributing to panic attacks.

First, let’s talk about the signs and symptoms of a panic attack. A panic attack is a sudden and intense feeling of fear or terror. A panic attack usually peaks about 10 minutes and then starts to subside.

According to the DSM-V, four or more of the following symptoms must be present to be considered a panic attack.

Mental Symptoms of Anxiety & Panic

  • Fear of dying

  • Fear of going crazy or losing control

  • Feelings of being detached from self

  • Feelings of unreality

Physical Symptoms of Anxiety & Panic

  • Shortness of breath

  • Chest pains

  • Excessive sweating

  • Chills

  • Feelings of choking

  • Feeling dizzy or lightheaded

  • Hot flashes

  • Heart palpitations

  • numbness or tingling sensations

  • Trembling or shaking

  • Nausea or abdominal cramps

If your loved one has a history of having panic attacks and you have ruled out any medical conditions that could be causing these symptoms, utilize the list below to help them get through the panic attack.

For more information about panic attacks, check out this article by the Mayo Clinic.

1. Stay calm

The more loving and calm presence you can be with your loved one, the sooner they will settle. If you get anxious and worried, this will only feed into their anxiety and panic. So remember to stay calm when you are with your loved one

2. Ask them what they need

If your loved one has had panic attacks before, they might know what is helpful. Ask how they want you to support them while they are having a panic attack. You can ask if they want you to be close by or give them space. You can ask if they prefer to be inside or outside. Check-in with your loved ones and see if they know what will be helpful. 

3. Offer reassurance

If your loved one has a history of having panic attacks, remind them that they have experienced this before and they have always gotten through it. Say things like, “We’ve been here before. This is a panic attack. It will be over soon.”

4. Have them breathe and extend their exhale

Taking a deep breath and extending the exhale can help to settle the nervous system. If they can tolerate focusing on their breath, ask them to take a deep breath to the count of 4 and then exhale to the count of 8.

5. Practice grounding

One handy grounding technique is the 5-4-3-2-1 Method. Ask them to name: 

5 things they see
4 things they can feel
3 things they can hear
2 things they can smell
1 thing they can taste

For other grounding practices, check out this post.

6. Stay with them

Sometimes, the best thing you can do during a panic attack is to simply ride the wave with them. Let them know that you are there and you’re not going anywhere. Say things like, “I am here and I love you. We will get through this together.”

7. When it comes to an end, ask what was helpful

After the panic attack is over, ask them what was the most helpful and take note of that. This will let you know how to support them in the future should they have another panic attack.

Keep in mind that panic attacks don’t necessarily make logical sense. If your loved one is having a panic attack, don’t try to convince them that they are overreacting or that they shouldn’t be feeling this way. Trying to convince them to feel different causes more stress and anxiety for the person. 

The best approach is to bring kindness, compassion, and acceptance which will help to create a sense of safety for your loved one.

If your loved one continues to have ongoing panic attacks, it might be time to explore therapy.


Want to learn more about Anxiety Therapy Orlando?

If you need support in helping your loved one with anxiety, reach out to our Client Care Coordinator to get you scheduled for a free 15-minute consultation. We have availability for immediate openings for anxiety therapy in Orlando, FL, and online.

Orlando Therapist Additional Resources for Anxiety

Anxiety Therapist Shares Everything You Need to Know about Anxiety

51 Grounding Techniques to Help You Feel Grounded

54321 Grounding

177 Ways to Feel Grounded Now

Tools for Anxiety: Know your Body, Emotions, and Thoughts

Guided Meditation for Anxiety: The Container

About the Author

Lauran Hahn, LMHC, specializes in working with clients that are struggling with anxiety and trauma. She helps clients first develop tools for reducing the panic and anxiety. Next she helps uncover what in the past needs to be processed and healed. She helps her clients ditch the anxiety so they can feel calm and in control.


Mindful Living Counseling Orlando is a trauma healing center. Our Orlando Therapy Services include anxiety therapy, trauma counseling, eating disorder recovery, teen counseling, and healing toxic relationship therapy. At Mindful Living Counseling Orlando, we use a down-to-earth approach infused with cutting-edge therapies that go beyond traditional talk therapy so clients can heal at the root level and experience lasting change. Feel free to access one of our Guided Meditations to help you feel settled and calm now.