Supporting a Loved One Through a Panic Attack: What You Can Do
If someone close to you experiences panic attacks, you may feel unsure of how to recognize what is happening or how best to respond. This uncertainty is understandable, and you are not alone in wanting to offer meaningful support. I want to help you feel more confident and compassionate when facing these moments with your loved one.
Recognizing the Signs of a Panic Attack
Even if you have experienced panic attacks yourself, it can still be challenging to identify when someone else is having one. A panic attack often comes on suddenly and without an apparent trigger. Your loved one might be experiencing a panic attack if you notice any of the following signs:
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Flushed skin, sweating, or appearing overheated (for instance, removing outer layers of clothing)
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Shaking, trembling, or visibly shivering
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Rapid or shallow breathing, hyperventilation, or trouble catching their breath
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Abrupt silence or withdrawal from interaction
From a narrative therapy perspective, it can be helpful to remember that your loved one is not defined by their panic attacks. These episodes are part of their experience, but not the sum of who they are.
How You Can Support Them in the Moment
When someone is experiencing a panic attack, remaining grounded and supportive can make a significant difference. Here are several ways you can offer mindful and compassionate care:
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Reassure them gently that they are safe, that the episode will pass, and that you are there with them.
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Invite them to focus on slow, steady breaths by modeling a calm breathing rhythm or counting together.
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Help them connect with the present moment—perhaps by stepping outside, opening a window, or noticing the texture of an object.
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Offer to guide them to a quieter, more private space if possible.
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Bring them a glass of water and invite them to take a sip without pressure.
These small acts, grounded in mindfulness and cognitive awareness, can help someone reconnect with a sense of safety and reduce the escalation of distress. It is also essential to ask your loved one—when they are calm—how they would prefer to be supported during future episodes. This kind of collaborative conversation not only promotes trust but also empowers them to take part in shaping their own coping strategies.
When It Feels Overwhelming, You Are Not Alone
Loving someone who regularly experiences panic attacks can feel emotionally taxing, especially if you feel helpless in those moments. In my practice, I work with individuals and families who are learning how to support one another with care, clear boundaries, and mutual understanding.
If your friend or family member frequently struggles with panic attacks, I invite you to reach out. Together, we can explore strategies drawn from cognitive behavioral therapy, mindfulness, and positive psychology that are specifically tailored to your situation. You do not need to navigate this alone. Contact me today to schedule a consultation, and let us work together toward restoring a sense of calm and connection for both you and your loved one.
