Stay calm and speak in a slow, steady voice
Reassure the person that the panic attack will pass
Encourage slow breathing
Guide them to inhale through the nose and exhale slowly through the mouth
Ask them to focus on one simple object in the room
Use grounding techniques like naming five things they can see
Move them to a quiet, safe place if possible
Reduce noise, bright lights, and crowding
Encourage them to sit down and relax their shoulders
Remind them not to fight the feelings
Offer water if they want it
Stay with them until the attack eases
Avoid telling them to “calm down”
Avoid arguing or minimizing their feelings
Ask if they have a coping plan or medication they use
Help them use any prescribed medication as directed
Seek urgent medical help if chest pain, fainting, trouble breathing, or new symptoms occur
Get emergency help if they may harm themselves or others
Encourage follow-up with a mental health professional after the attack
Support regular sleep, exercise, and reduced caffeine
Learn their triggers and warning signs if they want to share them