Things you could do to help a loved one who experiences panic attacks:

1. Remain calm yourself. 

2. Ask them gently for permission to help them or be in their presence. 

3. Stay close by. Even if they do not want your help, remain nearby so that they feel supported, while still honoring their space.

4. Remind them to breathe. Coach them to breathe deeper and slower. Try to make it their idea, don’t be demanding.

5. Pay attention to changes in their breathing to gain insight into their current mental state.

6. Reassure them that everything is going to be ok and that this will pass soon. 

7. Refrain from saying anything that might disrupt their mental state further. Even if they are acting crazy, don’t tell them they are crazy.

8. Refrain from trying to force them to calm down. Let them know it’s ok that they feel the way they do. Let them know you accept them the way they are.

9. A simple hug goes a long way, but make sure you ease into it. If you go up to hug someone having a panic attack it could cause further disruption. Attachment issues can often be a trigger.

10. A firm hug goes a long way. If someone is moving excessively, throwing themselves around or being violent, consider a firm hug. Sometimes restraining them from hurting themselves could make them feel safe. Always put your own safety first. If they are feeling extremely out of control they may benefit from feeling like someone else is in control. However, be careful to let them go if they resist for more than a few moments or you start to notice their mental state changing for the worse. If you do not see them start to calm down, let them go. You can repeat the process multiple times to allow them a sense of being in control, giving a firm hug and then letting them free. (As odd as this one is, I want to include it because it really helped me through some attacks, but use caution as everyone is different and holding someone down could be a trigger for some).

Click here to read “What’s happening to the body during a panic attack” as well as some of "My Own Personal Experiences with Panic Attacks