Symptoms of a Panic Attack

Warning signs of a panic attack:

• difficulty breathing

• hyperventilating

• shaking

• sweating

• sudden paleness/flushed face

• tenseness

• tingling in the fingers

• sudden overwhelming panic/fear

• heart palpitations, increased heart rate

• nausea

• appearing withdrawn from surroundings

• needing to sit immediately, or falling to the floor

If a person is having a panic attack, follow these tips:

• First, do NOT tell the person to calm down.

  • Telling a person to calm down will make the panic attack worse.  A person having a panic attack wants to calm down but may need help to do so.  Help them calm down by following the rest of the tips below.

• Remain calm.  

  • Do not get upset or freak out about the episode.  This creates more anxiety and can worsen the attack.  Instead, be a calming presence for the person.

• Ask them if there is anything they need.

  • If the person has had a panic attack before, they may know what will help them the most.  

• Remind them to take deep breaths. 

  • This is extremely important.  Breathing can become very difficult during a panic attack, so it is important to return to normal breathing.  Remember to breathe in through the nose, hold the breath briefly, and breathe out through the mouth.

• Offer to get them some water or tea. 

  • Cold water can help ease some of the symptoms of a panic attack, such as hyperventilating, difficulty breathing, high heart rate, and nausea.  Many herbal teas, especially chamomile tea, are also excellent for helping to calm people.

• Remind them that they are safe, and that it will pass. 

  • A person experiencing a panic attack may feel that they are not safe, or even that they are dying.  Remind them of where they are, and let them know that the panic attack will pass.

• Ask if they want to talk about it. 

  • As they begin to calm down, ask if they want to talk about what happened.  For some people, talking about what may have provoked the attack can help them to work through it.  For others, they may not want to talk about it, and that is okay.  Remember that a person may not know what triggered the panic attack.  Check out the page on How to Be an Active Listener for tips on how to better listen to a person who is in crisis.

• Do NOT diminish their concerns. 

  • Even if the reason for their panic attack seems silly, do not tell them that what they are thinking or feeling is silly.  Instead, simply listen to their concerns 

• Allow them to cry if they need to. 

  • Let the person cry if that is what they want to do or are already doing.  Crying is okay, and can be a good release during or after a panic attack.

• Offer them a pillow or stuffed animal.

  • If you can, you may want to give them a pillow or stuffed animal to hold.  Holding something against their chest can help them to feel safe and may ease anxiety.

• Ask if they would like to listen to music. 

  • Music can have a calming effect on some people and may help a person ease their symptoms during and immediately after a panic attack.  Other people may prefer silence.

• Ask if they want a hug.

  • If you know the person well, you can ask them if they want a hug.  Do not be upset if they say no– each person deals with anxiety differently and some may not want physical contact.  Alternatively, you can ask to hold their hands.

• Remind them that they are loved. 

  • Clearly you care about them enough that you want to help them work through this anxiety attack. They may feel embarrassed to have shown this side of themselves to you. If they suggest that, let them know that you don’t think lesser of them for it.