A panic attack is an intense episode of anxiety or fear that has a range of physical and emotional symptoms. Physical symptoms can include shortness of breath, rapid heartbeat, shaking, chest pain, numbness, chills, sweating, and dizziness. Emotional symptoms include intense feelings of fear, dread, and/or anxiety. These attacks can last anywhere between a few minutes to over an hour. Sometimes they are triggered by something specific but can also occur unexpectedly.

So, what can we do if someone we care about is having a panic attack?

Stay calm: You may find you begin to mirror their behaviour without realizing it, so try your best to stay calm. This can help reassure the person having the attack.

Acknowledge what is going on: Help them understand what is happening by naming it as a panic attack. This will remind them that it is temporary.

Listen: Ask what they need from you, listen to what they need, and reiterate that you are there for them.

Give space if asked: If they ask for space, step back but stay nearby in case they need you.

Help them breathe: People often breathe too quickly during a panic attack, which makes everything feel worse. Encourage them to take deep breaths in and out. Try the 5-5-5 breathing technique (breathe in for five seconds, hold for five seconds, and breathe out for five seconds. Repeat as needed).

Talk but keep it simple: Keep conversation easy and supportive. Some people may want to be distracted by talking about something else. They might give short or curt responses because it can be difficult for them to process complex information during the attack.

Suggest grounding techniques: There are various methods you can use to help them regain control. Guide them to focus on their breathing while encourage them to identify objects around them or repeat a soothing phrase (such as “I am safe”, or “This is temporary, I’ve gotten through this before.”). One simple technique that can ground someone quickly is the 3-3-3 rule: ask them to name three things they see, say three things they hear, and move three body parts. It may also help to hold their hand (if they feel comfortable with that).

Move: Encourage them to stretch, move around, or go for a short walk. If you think the location may have helped trigger them, suggest going somewhere quieter, especially if you’re in a public place.

Be patient: The most intense feelings usually subside within 10 minutes, stay with them until they are feeling better.

Check in: Check in with them once the panic attack has passed. Ask how they are feeling, and if there’s anything you can do. They may feel embarrassed after such an intense show of emotion, so it is important to reassure them without shaming them or minimizing what they just experienced.

This may seem like a lot, but staying calm, listening, and helping them breathe and feel grounded makes a huge difference. You’ve got this!

Visit amiquebec.org/anxiety for organizations that can help you or a loved one who is struggling with anxiety.

–Emily Verrall
From Share&Care Winter 2026
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