When Panic Strikes: How to Help Someone Having an Anxiety Attack

Watching someone you care about experience an anxiety attack can be frightening. You may feel unsure of what to say, worry that you’ll make things worse, or wonder whether to call 911. The good news is that your calm, supportive presence can make a meaningful difference.

The truth is that you don’t need to have all the answers. For someone experiencing an anxiety attack, having a calm, caring person nearby can make a tremendous difference. While you can’t make the anxiety disappear instantly, you can help them feel safer, more supported, and less alone while the wave passes.

Anxiety attacks can feel incredibly overwhelming. The physical symptoms: racing heart, shortness of breath, dizziness, trembling, chest tightness, can be so intense that many people fear they are having a medical emergency. Understanding what’s happening and knowing how to respond can help both of you feel more prepared.

Read More: Anxiety Disorder Treatment 

In this guide, we’ll walk through practical, compassionate ways to support someone during an anxiety attack, what to avoid saying, and when it’s important to seek out professional help.

Anxiety Attack vs. Panic Attack: What’s the Difference?

Many people use the terms anxiety attack and panic attack interchangeably, but there are some differences in how clinicians understand them.

• A panic attack is the formal clinical term used to describe a sudden surge of intense fear or discomfort that reaches a peak within minutes. Panic attacks often involve powerful physical symptoms such as a racing heart, chest discomfort, sweating, trembling, dizziness, nausea, shortness of breath, or a feeling of losing control.
• The phrase anxiety attack, on the other hand, is commonly used in everyday conversation. People often use it to describe periods of heightened anxiety that may build gradually in response to stress, worry, or overwhelming circumstances.

Despite these differences, the experiences can feel remarkably similar. Both may involve a

pounding heart, rapid breathing, shakiness, dizziness, difficulty concentrating, or a sense of detachment from reality.

Most importantly, the support strategies discussed in this article can be effective in either situation. It’s also important to remember that conditions such as panic disorder require a professional evaluation. Online information can be helpful, but self-diagnosis has limitations, especially when symptoms overlap with medical conditions.

 

Step-by-Step: How to Help Someone Having an Anxiety Attack Right Now

When someone is in the middle of an anxiety attack, simple and steady support is often most effective.

Stay Calm and Stay Present

Your own emotional state can influence the situation. Speak in a calm voice, move slowly, and remain with the person if they want company. Avoid showing alarm, even if the symptoms look intense.

Make Sure They’re Physically Safe

Help them move to a quiet, comfortable place if possible. Ensure they are away from traffic, crowds, or anything that could increase distress or create safety concerns.

Ask What They Need

Every person experiences anxiety differently. Some people want reassurance, while others prefer quiet. Some find physical touch comforting, while others feel more overwhelmed by it.

Simple questions can help:

• “Would you like me to stay with you?”
• “Would it help if we talked?”
• “Would you prefer some space?”

Encourage Slow Breathing

Anxiety often causes breathing to become rapid and shallow. Rather than telling someone to “just breathe,” gently guide them. “Let’s try breathing together. In for four… out for six.”

Count slowly and model the pace yourself. The goal isn’t perfect breathing but gradually slowing the nervous system’s alarm response.

Use Grounding Techniques

Grounding helps shift attention away from fearful thoughts and back to the present moment. You might invite the person to:

• Name five things they can see
• Name four things they can touch
• Notice three sounds they can hear
• Feel their feet pressing into the floor
• Hold a cold bottle of water or another object with a distinct texture

These simple exercises can help reconnect someone with their surroundings.

Avoid Arguing or Problem-Solving

During an anxiety attack, the brain is focused on immediate survival. Long explanations, logical debates, or extensive advice are usually not helpful in the moment.

Rather than trying to convince them their fears are irrational, focus on helping them feel safe until the intensity decreases.

What to Say (and Not Say) to Someone Having an Anxiety Attack

Words matter during moments of intense anxiety. Helpful statements are usually short, validating, and reassuring.

Consider saying:

• “I’m here with you.”
• “You’re safe right now.”
• “We’re going to get through this together.”
• “Take your time.”
• “You don’t have to do anything except focus on this moment.”
• “This feeling is intense, but it will pass.”

Simple phrases are often more effective than lengthy conversations.Just as important is knowing what to avoid.

Try not to say:

• “Calm down.”
• “You’re overreacting.”
• “This isn’t a big deal.”
• “Just stop thinking about it.”
• “Other people have it worse.”
• “I know exactly how you feel.”

Even when well-intentioned, these statements can make someone feel misunderstood, ashamed, or alone.

It’s also wise to avoid immediately comparing the situation to your own experiences.

And remember: always ask before touching, hugging, or holding someone, even if physical comfort would be welcome in other situations.

After the Wave Passes: Supporting Recovery and Longer-Term Coping

Once the most intense symptoms have subsided, many people feel emotionally and physically drained.

It’s common to experience:

• Fatigue
• Shakiness
• Muscle tension
• Headaches
• Emotional exhaustion
• Embarrassment or self-consciousness

A supportive response after the attack can be just as important as support during it.Rather than focusing on what went wrong, approach the conversation with curiosity and

compassion.

• “What helped the most?”
• “Was there anything that made it harder?”
• “What would you want me to do next time?”

Together, you can create a simple plan for future episodes.

If anxiety attacks are occurring regularly, disrupting daily life, or causing someone to avoid important activities, it may be time to consider professional treatment.

Supporters should also remember to care for themselves. Helping someone with anxiety can be emotionally demanding. Maintaining healthy boundaries and attending to your own mental health allows you to continue showing up in a sustainable way.

When to Call 911, Go to the ER, or Schedule a Clinic Visit

Anxiety attacks can mimic serious medical conditions, which is why it’s important not to assume every symptom is “just anxiety.”

Seek immediate medical attention or call 911 if someone experiences:

• New or unexplained chest pain
• Significant difficulty breathing
• Loss of consciousness
• Seizure-like activity
• Severe confusion
• Symptoms suggestive of a heart attack or stroke

Read More: National Resources & Hotlines

If symptoms are new, unusually severe, or different from prior anxiety episodes, it’s safest to treat them as a potential medical emergency until proven otherwise.

For ongoing anxiety symptoms that are not emergencies, scheduling an appointment with a

primary care provider, therapist, psychiatrist, or other mental health professional is often appropriate. Proper treatment can significantly reduce both the frequency and intensity of future anxiety attacks. However, when in doubt, err on the side of caution and seek emergency evaluation.

Getting Professional Help for Anxiety In-Person and via Telehealth

Anxiety disorders are highly treatable, and many people experience substantial improvement with evidence-based care.

Treatment may include:

• Cognitive Behavioral Therapy (CBT)
• Exposure-based therapies when appropriate
• Mindfulness and stress-management techniques
• Medication, when clinically indicated
• Personalized coping strategies tailored to individual triggers and symptoms

Anxiety attacks can be frightening – for the person experiencing them and for the people who care about them. But with understanding, patience, and the right support, they can become much more manageable.

If someone in your life struggles with anxiety, remember that your presence matters. You don’t need perfect words or expert training. Often, the most powerful thing you can offer is a calm voice, a steady presence, and the reassurance that they don’t have to face the moment alone.

And if anxiety attacks are becoming frequent, interfering with daily life, or causing someone to avoid things they once enjoyed, help is within reach. Effective treatment can reduce symptoms, build confidence, and help people regain a sense of control.

Our private psychiatric practice accepts most major commercial insurance plans and provides comprehensive anxiety evaluations and treatment for children, adolescents and adults. You don’t have to navigate anxiety alone. We offer accessible support wherever you are, including in-person appointments in Philadelphia, Pittsburgh, Paoli, Collingswood, and Wilmington, and telehealth services throughout NJ, PA, and DE.