What To Do When Someone Has a Panic Attack?
WHAT IS A PANIC ATTACK?
A panic attack is a sudden surge of intense fear or anxiety that can feel overwhelming.
It may cause:
- A racing heart
- Shortness of breath
- Shaking or trembling
- Chest tightness
- Feeling like you’re losing control
If someone is having a panic attack, here’s how you can help. →
01 ASSESS
Stay calm and assess whether they’re at risk of harm.
If they’ve experienced panic attacks before, ask what has helped them in the past.
Your calmness can help prevent adding to their anxiety.
02 REASSURE
Reassure them that they’re most likely experiencing a panic attack and that it isn’t dangerous.
Speak in short, clear sentences and stay patient.
Let them know they’re not alone.
03 LISTEN
Listen without judgement.
Ask what they think might help, and let them guide the conversation.
Avoid making assumptions or rushing to solve the problem.
04 STAY
Stay with them throughout the panic attack.
Most panic attacks last 20–30 minutes, so don’t leave after a minute or two.
Sometimes, your presence is the greatest support you can offer.
05 ENCOURAGE
Once they’re feeling calmer, encourage them to seek further support.
Talking to a trusted friend, family member, GP, or a judgement-free mental health service like Muslim Youth Helpline, can help them feel supported beyond the moment.
If you or someone you know needs support, MYH is here to listen.
Reach out to us
Recommend self-help and other support strategies, encourage them to talk to family, friends or their GP. Recommend apps like Headspace and Calm. You could also mention that our helpline is available 7 days a week.
If someone you care about is having panic attacks often, or you are finding it heavy to be the one supporting them, you can call us too. The Muslim Youth Helpline is free and confidential, open every day from 4pm to 10pm on 0808 808 2008. You can also chat with us online or email us.