Panic attacks can be a frightening experience, both for the affected person and their loved ones. Although often highly distressing, panic attacks are quite common, typically not dangerous, and don’t always indicate an underlying mental health issue or a need for emergency interventions.
In fact, studies reveal that about 22% of people experience an isolated panic attack in their lives, without any underlying mental health disorders, such as a panic disorder or agoraphobia. Furthermore, numbers show that every year, panic attacks affect 11% of the population.[1]
Given the high prevalence of panic attacks, it’s invaluable to know what you can do if you either find yourself having a panic attack or witness someone else having one. To equip you with all the necessary insight, this page will guide you through the essentials of coping with panic attacks, including:
- The nature of panic attacks
- Recognizing signs of a panic attack
- Effective panic attack first aid
- Understanding when emergency support is needed
- Long-term panic attack support strategies
- Where to find professional support for panic attacks
Key Takeaways
- Panic attacks are sudden, intense surges of fear and physical symptoms that peak within minutes and often resolve within about 30 minutes, even though they can feel dangerous.
- Signs can include racing heart, shortness of breath/hyperventilation, chest discomfort, dizziness, sweating, trembling, and feeling detached or unreal.
- During a panic attack, “first aid” focuses on staying calm, offering reassuring verbal support, guiding slow breathing (like box breathing), and reducing overstimulation.
- When is it an emergency? Seek urgent help if symptoms don’t improve after about 30 minutes, there’s loss of consciousness/seizure, severe breathing difficulty, or a known medical concern.
- Longer-term support includes professional care (often CBT/exposure therapy, plus medication management when needed), lifestyle changes (sleep, caffeine, movement, nutrition), and a simple “comfort plan” for repeat episodes.
Understanding Panic Attacks
Panic attacks are a sudden and intense experience of discomfort and fear that reaches its peak within a few minutes after onset. In general, episodes typically last for about half an hour.2 While in some cases the experience might result from a specific trigger, panic attacks can also be spontaneous and occur without a cause. For this reason, they can be difficult to predict and can often come as a shock.
Additionally, panic attacks include a range of physical symptoms, which can cause further worry and distress – both to those experiencing the issue and those witnessing it. For example, symptoms can mimic cardiovascular emergencies (such as heart attacks), even though they typically do not involve any immediate health risks.
Panic attacks can also be mistaken for or confused with other psychological disorders and experiences, such as phobias, panic disorder, and anxiety. The following are some of the important differences between these conditions:[2]
- A panic attack is a single episode of intense fear, accompanied by physical symptoms
- A phobia is a persistent, irrational fear of a specific object or situation, often leading to behaviors and patterns of avoidance
- Panic disorder is a clinically diagnosed mental health condition that involves repeated panic attacks, followed by intense worry about future episodes, and lifestyle changes aimed at avoiding potential events
While panic attacks are closely related to anxiety, they can be differentiated based on how each condition progresses. Anxiety is quieter, gradual, and persistent. It tends to work in the background and build gradually in the form of tension, worry, and unease. This is quite different from panic attacks, which are sudden and explosive in their nature.[3]
Recognizing the Signs of a Panic Attack
Recognizing the signs of a panic attack is crucial for timely intervention and appropriate reactions. Symptoms often include:[2][4]
- Rapid heartbeat or palpitations
- Shortness of breath or hyperventilation
- Chest pain or discomfort
- Dizziness or light-headedness
- Chills or hot flashes
- Sweating and trembling
- Feelings of unreality (derealization) or detachment from oneself (depersonalization)
- A sense of impending doom or fear of dying
These symptoms are generally not uncommon in other mental or physical contexts. But before jumping to conclusions, it’s important to assess the situation and approach it with calm and focus. One of the central factors to consider is whether the person in distress has a history of panic attacks. If they do, this is a sign that these symptoms likely indicate another panic attack, rather than a different underlying condition.
How to Intervene During a Panic Attack
Effective panic attack management is possible and can make a significant difference, even if you are not a medical professional or a mental health expert. Helping someone during a panic attack requires you to stay calm, present, and grounded. Based on this foundation, you can apply the following panic attack first aid:
1. Support verbally: Show that you understand and validate the person’s experience, rather than minimizing or belittling it. Assure the person that, even if scary, their symptoms are not dangerous and will soon pass. Speak with a soft, clear, and calm voice and use reassuring phrases, such as “You’re safe. This will pass. I’m right here with you.”[5][6]
2. Regulate breathing: Panic can cause breathing disruption, which can further impact the nervous system. Guide the person through a simple breath technique with you. Box breathing and the 4-4-4 inhale-hold-exhale strategies have been found to be effective.[6]
3. Remove overstimulation: If the environment feels unsafe, help the person remove themselves from it. A highly stimulating space can be overwhelming and aggravate the negative experience. If possible, move to a safe place with less stimulation to avoid nervous system triggers.[6]
4. Create space: Throughout the panic attack intervention, give the person physical and emotional space. Any sense of invasion might feel overwhelming and cause further distress. You can ask what they need, but stick to relevant questions only, and don’t engage in physical touch without permission.[6]
Emergency Response for Panic Attacks
In some cases (although rare), the situation might not improve or could even worsen. It is worth noting that the person’s safety must always remain a priority, and you should consider involving emergency services if the situation calls for it.
Reach out for emergency help (for example, calling an ambulance) if:[5][6]
- The symptoms show no improvement, especially after half an hour
- The person loses consciousness or has a seizure
- Symptoms may be due to a medical reason that you are aware of
- There’s severe difficulty in breathing
Aftercare and Panic Attack Recovery Techniques
After the panic episode has subsided, it’s normal for the affected person to feel uneasy and dysregulated. Coping with panic attacks can be challenging; it can be a lonely and abnormal-feeling experience.
While the negative feelings might not disappear right away, panic attack calming techniques can be effective and helpful. These include talking to the person gently and making them feel understood and less alone in their experience.
Do not encourage or expect them to feel as if nothing happened. Acknowledge and validate their strength throughout the situation. Communicate with them about what it is they need and how you could be helpful. Try not to show pity or judgment and don’t ask them to explain themselves – they might already feel embarrassed, confused, or guilty about what happened.[6]
Finally, encourage them to look into the situation whenever they feel ready to. Talking to a mental health professional can help them get acquainted with and effectively apply panic attack treatment strategies.
Long-Term Panic Attack Management & Prevention Tips
Supporting someone with panic attacks means helping them develop and stick to a long-term mental health plan. This is an important step in recovery, as well as in prevention – addressing panic attacks early can prevent the development of panic disorders and phobias in the future.[5]
Research outlines the following ongoing strategies for coping with panic attacks:
Seek Professional Care
Working with a mental health professional can increase coping skills and reduce the negative experience of panic episodes, both in terms of frequency and intensity. Professionals often recommend cognitive behavioral therapy (CBT), exposure therapy, and medication management (when needed) as the main course of treatment.
Build a Social Support Network
Social support can have a deep, positive effect on almost all health concerns. Whether it’s friends, family, peer support groups, or mental health professionals, having consistent, trusted people to rely on can make a huge difference.[7]
Consider Lifestyle Factors
Some lifestyle factors are well-known to affect anxiety and panic attacks. For example, recommendations from research include limiting caffeine intake, as well as increasing physical activity and maintaining healthy nutrition habits.[8][9] Sleep is also a substantial factor in panic attack support strategies. Studies have repeatedly shown that sleep deprivation and disturbances can trigger and worsen anxiety and panic attacks.[10]
Try Body-Based Panic Attack Calming Techniques
Some yoga, breathing, and mindfulness practices can offer tools to regulate the nervous system and aid in managing anxiety and panic attacks over time. If someone is open to such health practices, then they might be worth experimenting with and incorporating into their day-to-day lifestyle.
Prepare in Advance & Make Comfort Plans
If panic attacks repeat, exploring and reflecting on strategies that have previously worked could be useful. You could help someone create a “comfort plan” by working out what they might do for effective panic attack management. For instance, try highlighting what seems to work for them and encourage autonomy and self-management.
Mission Connection: Guiding You Through Supporting Loved Ones with Panic Attacks
Helping someone during a panic attack is a brave and highly empathetic act. While it can be challenging and sometimes even overwhelming, it can also be deeply comforting and even feel life-saving for the affected person. However, consistently providing support for someone who repeatedly experiences panic attacks can feel like an insurmountable task to take on – but you don’t have to go it alone.
At Mission Connection, we offer therapy and resources for people who are supporting loved ones with panic attacks. We understand that managing anxiety and panic attacks is not easy, especially if you feel like you have to go through it all by yourself.
Our team of professionals is here for you, every step of the way. Whether you need help working on panic attack calming techniques or you’d like to explore in-depth panic attack prevention tips, don’t hesitate to reach out. We’re available 24/7 to provide support and guidance.
References
- Kessler, R. C. et al. (2006). The epidemiology of panic attacks, panic disorder, and agoraphobia in the national comorbidity survey replication. Archives of General Psychiatry, 63(4), 415–424. https://doi.org/10.1001/archpsyc.63.4.415
- American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders. American Psychiatric Publishing. 5th ed., text rev.; DSM-5-TR.
- Craske, M. G. et al. (2017). Anxiety disorders. Nature Reviews Disease Primers, 3, 17024. https://doi.org/10.1038/nrdp.2017.24
- Margraf, J. et al. (1987). Panic attacks in the natural environment. Journal of Nervous and Mental Disease, 175(9), 558–565. https://doi.org/10.1097/00005053-198709000-00008
- Kelly, C. M., Jorm, A. F., & Kitchener, B. A. (2009). Development of mental health first aid guidelines for panic attacks: a delphi study. BMC Psychiatry, 9(1), 49. https://doi.org/10.1186/1471-244X-9-49
- Mental Health First Aid. (n.d.). Panic attacks: mental health first aid guidelines. https://www.mentalhealthfirstaid.org
- Yen, C.-F. et al. (2007). Correlations of quality of life with adverse effects of medication, social support, course of illness, psychopathology, and demographic characteristics in patients with panic disorder. Depression and Anxiety, 24(8), 563–570. https://doi.org/10.1002/da.20239
- Machado-Vilarim, M., Marano-Rocha, D., & Nardi, A. E. (2011). Caffeine challenge test and panic disorder: a systematic literature review. Expert Review of Neurotherapeutics.
- Amiri, S. et al. (2024). The effect of lifestyle interventions on anxiety, depression and stress: a systematic review and meta-analysis of randomized clinical trials. Healthcare, 12(22), 2263. https://doi.org/10.3390/healthcare12222263
- Cox, R. C., & Olatunji, B. O. (2016). A systematic review of sleep disturbance in anxiety and related disorders. Journal of Anxiety Disorders, 37, 104–129. https://doi.org/10.1016/j.janxdis.2015.12.001