Practical Ways to Support Someone Experiencing a Panic Attack

Panic attacks can be overwhelming and frightening experiences that affect millions of people worldwide. When someone you care about is experiencing a panic attack, knowing how to support them effectively can make a significant difference in their recovery and overall well-being. This comprehensive guide will provide you with practical, evidence-based strategies to help someone through a panic attack while also taking care of yourself in the process.

Understanding Panic Attacks: What You Need to Know

A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions when there is no real danger or apparent cause. These episodes are characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress. Understanding what a panic attack is and how it manifests can help you provide better, more informed support to someone experiencing one.

The Prevalence of Panic Attacks and Panic Disorder

An estimated 2.7% of U.S. adults, or approximately 6 million people, experience panic disorder in any given year. An estimated 4.7% of U.S. adults experience panic disorder at some time in their lives. These statistics highlight how common panic attacks are and underscore the importance of knowing how to respond appropriately when someone experiences one.

Women are twice as likely to be affected by panic disorder as men. This gender disparity is important to recognize, as it may influence how panic attacks present and how individuals respond to support.

Common Symptoms of Panic Attacks

Recognizing the symptoms of a panic attack is the first step in providing effective support. Panic attacks are defined as a period of intense fear in which 4 or more of 13 defined symptoms develop abruptly and peak rapidly less than 10 minutes from symptom onset. The symptoms can be both physical and psychological, and they often mimic serious medical conditions, which can make them even more frightening for the person experiencing them.

Physical symptoms may include:

Rapid or pounding heartbeat (palpitations)
Sweating and trembling or shaking
Shortness of breath or feeling of being smothered
Chest pain or discomfort
Nausea or abdominal distress
Dizziness, lightheadedness, or feeling faint
Chills or hot flashes
Numbness or tingling sensations

Psychological symptoms may include:

Feelings of impending doom or danger
Fear of losing control or "going crazy"
Fear of dying
Feeling detached from oneself or reality (depersonalization or derealization)

Panic attacks begin suddenly and usually peak quickly, within 10 minutes or less of starting. However, the person may continue to feel the effects long after the attack has passed, experiencing residual anxiety, exhaustion, or emotional vulnerability.

The Neuroscience Behind Panic Attacks

Understanding what happens in the brain during a panic attack can help you appreciate why certain support strategies are effective. The neuroanatomic model suggests that panic attacks are mediated by a "fear network" in the brain that involves the amygdala, hypothalamus, and brainstem centers. During a panic attack, the amygdala—the brain's threat-detection system—triggers the fight-or-flight response, redirecting blood flow away from the prefrontal cortex (the thinking, reasoning part of the brain) and toward systems that help with immediate survival.

This neurological response explains why someone experiencing a panic attack cannot simply "think" their way out of it. Their brain is in survival mode, not thinking mode, which is why grounding techniques and sensory-based interventions are often more effective than logical reasoning during an acute episode.

Immediate Support Strategies During a Panic Attack

When someone you care about is experiencing a panic attack, your response can significantly impact their experience and recovery. Here are evidence-based strategies to support someone during an acute panic attack:

Stay Calm and Present

Your calm demeanor can serve as an anchor for the person experiencing the attack. Panic attacks are inherently disorienting and frightening, and your steady presence can help reassure them that they are safe. Maintain a calm tone of voice, relaxed body language, and patient attitude. Avoid showing alarm or panic yourself, as this can escalate their anxiety.

If you're feeling anxious about the situation, take a moment to center yourself before engaging. Take a few deep breaths, remind yourself that panic attacks, while distressing, are not dangerous, and that your role is simply to provide support and reassurance.

Encourage Controlled Breathing

One of the most effective ways to help someone during a panic attack is to guide them through controlled breathing exercises. During a panic attack, breathing often becomes rapid and shallow (hyperventilation), which can worsen symptoms like dizziness and chest tightness. Helping them regulate their breathing can activate the parasympathetic nervous system and reduce the intensity of the attack.

Simple breathing techniques to try:

Deep Belly Breathing: Encourage them to breathe in slowly through their nose for a count of four, hold for a count of four, and exhale slowly through their mouth for a count of six. The longer exhale helps activate the body's relaxation response.
Box Breathing: Guide them to breathe in for four counts, hold for four counts, breathe out for four counts, and hold for four counts before repeating. This structured pattern can help restore a sense of control.
Paced Breathing: Simply encourage them to slow down their breathing, taking deliberate, measured breaths. You can breathe alongside them to provide a visual and auditory guide.

When guiding breathing, use gentle, encouraging language: "Let's breathe together," "You're doing great," or "Just focus on your breath." Avoid commanding language that might feel controlling or add pressure.

Create a Safe and Comfortable Environment

If possible, guide the person to a quiet, comfortable location away from crowds, noise, or other stressors. A calm environment can help reduce sensory overload and make it easier for them to focus on grounding techniques and breathing exercises.

Environmental considerations:

Move to a quieter space if you're in a crowded or noisy area
Ensure adequate ventilation and fresh air
Dim bright lights if they seem overwhelming
Help them sit or lie down in a comfortable position
Loosen any tight clothing, such as ties, belts, or collars
Offer water once they're able to drink comfortably

Always ask before making changes to their environment or touching them, as some people may feel more anxious if they feel their autonomy is being taken away.

Use Grounding Techniques

Grounding techniques are powerful tools that can help someone experiencing a panic attack reconnect with the present moment and interrupt the cycle of anxious thoughts. Grounding techniques provide immediate relief during panic attacks by anchoring you to the present moment and engaging your senses to focus on what you can see, hear, touch, taste, and smell – thus, disrupting the cycle of panic and restoring calm.

The 5-4-3-2-1 Grounding Method

One of the most widely recommended grounding techniques is the 5-4-3-2-1 method. The 5-4-3-2-1 grounding technique involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste to ground yourself in the present moment.

How to guide someone through the 5-4-3-2-1 technique:

5 things they can see: Ask them to look around and name five things they can see. Encourage them to be specific: "I see a blue chair," "I see a clock on the wall," "I see a plant with green leaves."
4 things they can touch: Guide them to notice four things they can physically feel. This might include the texture of their clothing, the surface they're sitting on, the temperature of the air, or an object they're holding.
3 things they can hear: Ask them to identify three sounds in their environment. These could be distant traffic, birds chirping, the hum of air conditioning, or your voice.
2 things they can smell: Encourage them to notice two scents. If scents aren't immediately apparent, they might move to smell something nearby, like soap, coffee, or fresh air.
1 thing they can taste: Finally, ask them to identify one thing they can taste. This might be the lingering taste of a recent meal, gum, or simply the taste inside their mouth.

Grounding techniques like the 5-4-3-2-1 method are supported by evidence suggesting they help reduce anxiety by engaging the senses, which diverts attention from distressing emotions to immediate, non-threatening stimuli and helps deactivate the 'fight or flight' response and activates the parasympathetic nervous system, promoting a state of calmness.

The 5-4-3-2-1 method is most effective when used early in an anxiety response, before physical symptoms are at their peak, and it works better when practiced in calm moments so it becomes second nature, like any skill.

Other Effective Grounding Techniques

If the 5-4-3-2-1 method doesn't resonate with the person you're helping, there are other grounding techniques you can try:

Physical grounding: Encourage them to press their feet firmly into the floor, hold an ice cube, or splash cold water on their face. Physical sensations can help interrupt the panic response.
Mental grounding: Ask them to count backward from 100 by sevens, name all the states they can think of, or recite the alphabet backward. These cognitive tasks engage the prefrontal cortex.
Soothing grounding: Guide them to think of a safe, peaceful place or recall a positive memory in detail, engaging all their senses in the visualization.

Provide Reassurance

During a panic attack, the person may feel like they're dying, losing control, or going crazy. These fears are common and very real to them in the moment. Providing calm, consistent reassurance can help counter these frightening thoughts.

Helpful reassuring statements:

"You're having a panic attack, and it will pass."
"You're safe. I'm here with you."
"This is temporary. You're going to be okay."
"You're not in danger. Your body is having a strong reaction, but you're safe."
"Focus on your breathing. You're doing great."
"I know this feels scary, but it will end soon."

Repeat these reassurances as needed throughout the attack. The person may not fully process what you're saying during the peak of the attack, but your calm, steady voice can still provide comfort.

Offer Appropriate Physical Support

Physical touch can be comforting for some people during a panic attack, but it's essential to ask for permission first. Some individuals may find touch grounding and reassuring, while others may feel more anxious or trapped if touched without consent.

Ways to offer physical support:

Ask: "Would it help if I held your hand?" or "Can I put my hand on your shoulder?"
If they agree, offer gentle, non-restrictive touch like holding their hand or placing a hand on their back
Respect their boundaries if they decline physical contact
Maintain appropriate personal space if they prefer not to be touched

Remember that preferences for physical contact may vary from person to person and even from one panic attack to another. Always prioritize their comfort and autonomy.

Be Patient and Non-Judgmental

Panic attacks can last anywhere from a few minutes to half an hour or more, and recovery takes time. Multiple attacks of different intensities may occur over several hours, which might feel as if one panic attack is rolling into the next, like waves. Be patient and avoid rushing the person or expressing frustration.

Maintain a non-judgmental attitude throughout the experience. Avoid minimizing their experience with statements like "Just calm down," "It's not a big deal," or "You're overreacting." These comments, while often well-intentioned, can make the person feel misunderstood, ashamed, or more anxious.

What NOT to Say or Do During a Panic Attack

Understanding what to avoid is just as important as knowing what to do. Certain responses, even when well-intentioned, can inadvertently worsen the situation or make the person feel more isolated and misunderstood.

Avoid Dismissive or Minimizing Language

Don't say:

"Just calm down" or "Relax"
"There's nothing to worry about"
"You're overreacting"
"It's all in your head"
"Other people have it worse"
"Just think positive"
"Snap out of it"

These statements dismiss the person's very real experience and can make them feel ashamed, misunderstood, or more anxious. Remember that panic attacks involve a physiological response that the person cannot simply will away.

Don't Leave Them Alone (Unless They Ask)

While some people may prefer to be alone during a panic attack, most find it helpful to have someone present. Don't leave unless they specifically request it. If they do ask for space, respect their wishes but stay nearby and check in periodically.

Avoid Overwhelming Them with Questions

During the acute phase of a panic attack, the person's cognitive resources are limited. Avoid bombarding them with questions about what triggered the attack, how they're feeling, or what they need. Keep communication simple and focused on immediate support. Save detailed conversations for after the attack has subsided.

Don't Make Assumptions

Every person experiences panic attacks differently, and what helps one person may not help another. Don't assume you know what they need based on your own experiences or what you've read. Ask them what would be helpful, and respect their preferences.

Supporting Someone After a Panic Attack

Once the acute panic attack has subsided, your support remains important. The period following a panic attack can be emotionally vulnerable, and the person may feel exhausted, embarrassed, or worried about future attacks.

Allow Time for Recovery

After a panic attack, the person may feel physically and emotionally drained. They might experience residual anxiety, fatigue, muscle tension, or difficulty concentrating. Allow them time to rest and recover without pressure to immediately return to normal activities.

Offer practical support such as:

Getting them water or a light snack
Helping them find a comfortable place to rest
Offering to drive them home if needed
Staying with them until they feel more stable

Talk About the Experience (When They're Ready)

When the person feels ready, encourage them to talk about their experience if they want to. This can help them process their feelings and may provide insights into triggers or patterns. However, don't force the conversation if they're not ready or interested.

Helpful conversation starters:

"How are you feeling now?"
"Is there anything you need?"
"Would it help to talk about what happened?"
"What can I do to support you going forward?"

Listen without judgment, validate their feelings, and avoid offering unsolicited advice unless they specifically ask for it.

Address Feelings of Embarrassment or Shame

Many people feel embarrassed or ashamed after having a panic attack, especially if it occurred in public or in front of others. Reassure them that panic attacks are a common medical condition, not a sign of weakness or failure.

You might say:

"There's nothing to be embarrassed about. Panic attacks are a medical condition that affects millions of people."
"I don't think any less of you. I'm just glad I could be here to support you."
"You handled that really well. It takes courage to get through something so difficult."

Encourage Professional Help

If the person has not already sought professional help for their panic attacks, gently encourage them to speak with a mental health professional. Psychotherapy, medications or a combination of both are very effective in treating panic attacks and panic disorder. The strongest available evidence is for CBT.

Approach this conversation with sensitivity:

"Have you thought about talking to a therapist? They can provide strategies to help manage panic attacks."
"There are really effective treatments available for panic attacks. Would you like help finding a therapist?"
"I care about you and want to support you. Professional help could make a big difference."

Offer to help them research therapists, make appointments, or accompany them to their first session if they'd like support. However, respect their autonomy and don't pressure them if they're not ready.

Check In Regularly

Follow up with the person in the days and weeks following the panic attack. A simple text or call to check in can show that you care and that they're not alone. Ask how they're doing, remind them that you're available if they need support, and continue to be a consistent, non-judgmental presence in their life.

Educate Yourself

Take time to learn more about panic attacks, panic disorder, and anxiety disorders in general. Understanding the condition will help you provide better support and respond more effectively in the future. Reliable resources include:

The National Institute of Mental Health (NIMH)
The Anxiety and Depression Association of America (ADAA)
The American Psychological Association (APA)
Reputable mental health websites and organizations

You might also consider reading books about anxiety and panic disorders or attending support groups for friends and family members of people with anxiety disorders.

Understanding Treatment Options for Panic Disorder

While your immediate support during and after a panic attack is valuable, professional treatment is often necessary for managing panic disorder effectively. Understanding the available treatment options can help you support your loved one in seeking appropriate care.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is considered the gold standard treatment for panic disorder. CBT helps individuals identify and change thought patterns and behaviors that contribute to panic attacks. It typically includes:

Psychoeducation: Learning about panic attacks and the body's fear response
Cognitive restructuring: Identifying and challenging catastrophic thoughts
Exposure therapy: Gradually facing feared situations or sensations in a controlled way
Interoceptive exposure: Deliberately inducing physical sensations associated with panic to reduce fear of them
Relaxation techniques: Learning breathing exercises, progressive muscle relaxation, and other calming strategies

Medication

Several types of medications can be effective in treating panic disorder, often in combination with therapy:

Selective Serotonin Reuptake Inhibitors (SSRIs): These antidepressants are often the first-line medication treatment for panic disorder
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): Another class of antidepressants that can be effective
Benzodiazepines: Fast-acting anti-anxiety medications that can provide quick relief but are typically used short-term due to potential for dependence
Beta-blockers: Sometimes used to manage physical symptoms like rapid heartbeat

Medication decisions should always be made in consultation with a qualified healthcare provider who can assess the individual's specific needs and circumstances.

Other Therapeutic Approaches

Additional treatment approaches that may be helpful include:

Acceptance and Commitment Therapy (ACT): Focuses on accepting anxiety rather than fighting it and committing to valued actions
Mindfulness-Based Stress Reduction (MBSR): Teaches mindfulness meditation and awareness practices
Group therapy: Provides peer support and shared learning experiences
Support groups: Offer community and understanding from others with similar experiences

Recognizing When to Seek Emergency Help

While panic attacks themselves are not medically dangerous, it's important to know when to seek emergency medical help. Call emergency services or go to the emergency room if:

This is the person's first panic attack and you're unsure if it's a panic attack or a medical emergency
The person has chest pain and you cannot rule out a heart attack
The person has difficulty breathing that doesn't improve with breathing exercises
The person loses consciousness
The person expresses suicidal thoughts or intentions
The panic attack lasts longer than 30 minutes without any improvement
The person has a known heart condition or other serious medical condition

When in doubt, it's always better to err on the side of caution and seek medical evaluation. Healthcare providers can rule out other medical conditions and provide appropriate treatment.

Self-Care for Supporters: Taking Care of Yourself

Supporting someone through panic attacks can be emotionally taxing and stressful. It's essential to take care of your own mental health and well-being so you can continue to provide effective support without burning out.

Recognize Your Own Emotional Responses

It's normal to feel a range of emotions when supporting someone through panic attacks, including:

Anxiety or worry about the person's well-being
Helplessness or frustration at not being able to "fix" the problem
Fear or distress when witnessing their panic
Exhaustion from providing ongoing support
Guilt about your own limitations or reactions

Acknowledge these feelings without judgment. They don't make you a bad supporter; they make you human.

Set Healthy Boundaries

Setting boundaries is not selfish—it's necessary for sustainable support. Know your limits and communicate them clearly and compassionately:

It's okay to say "I need to take a break" or "I need some time to recharge"
You don't have to be available 24/7
You can't be someone's only source of support
It's appropriate to encourage professional help rather than trying to be their therapist

Healthy boundaries protect both you and the person you're supporting from unhealthy dependency and burnout.

Seek Your Own Support

Don't try to carry the burden alone. Seek support for yourself through:

Talking to trusted friends or family: Share your experiences and feelings with people who can provide emotional support
Joining a support group: Connect with others who are supporting loved ones with anxiety disorders
Seeing a therapist: Professional support can help you process your emotions and develop coping strategies
Online communities: Find forums or groups for caregivers and supporters of people with mental health conditions

Practice Self-Care Regularly

Engage in activities that help you relax, recharge, and maintain your own mental health:

Physical activity: Exercise, yoga, walking, or other movement that you enjoy
Relaxation practices: Meditation, deep breathing, progressive muscle relaxation
Hobbies and interests: Make time for activities that bring you joy and fulfillment
Social connection: Maintain relationships and social activities outside of your caregiver role
Adequate rest: Prioritize sleep and downtime
Healthy habits: Maintain good nutrition, limit alcohol, and manage stress

Educate Yourself About Compassion Fatigue

Compassion fatigue is a form of burnout that can affect people who regularly provide emotional support to others. Signs include:

Emotional exhaustion and numbness
Decreased empathy or caring
Irritability and mood changes
Physical symptoms like headaches or fatigue
Difficulty concentrating
Withdrawal from relationships or activities

If you recognize these signs in yourself, it's important to take action: increase your self-care, seek support, and consider whether you need to adjust your level of involvement or seek professional help for yourself.

Creating a Long-Term Support Plan

If someone in your life experiences panic attacks regularly, it can be helpful to create a long-term support plan together. This proactive approach can make future episodes less frightening and more manageable for both of you.

Have a Conversation During a Calm Time

When the person is not experiencing a panic attack, have an open conversation about how you can best support them. Ask questions like:

"What helps you most during a panic attack?"
"What should I avoid doing or saying?"
"Do you prefer physical touch or space?"
"Are there specific grounding techniques that work well for you?"
"How can I help you after an attack?"
"What are your triggers, if you know them?"

Develop a Crisis Plan

Work together to create a written crisis plan that includes:

Warning signs that a panic attack may be starting
Preferred coping strategies and grounding techniques
Contact information for their therapist, doctor, and emergency contacts
Medications they take and when
Situations or places that feel safe
When to seek emergency help

Keep a copy of this plan accessible so you can refer to it during a crisis.

Identify and Reduce Triggers

While not all panic attacks have identifiable triggers, some do. Work together to identify potential triggers and develop strategies to manage or avoid them when possible. Common triggers include:

Caffeine and stimulants
Lack of sleep
Stressful situations or major life changes
Certain medications or substances
Specific places or situations (especially if they've had panic attacks there before)
Physical sensations that mimic panic symptoms

Encourage Preventive Strategies

Support the person in developing habits and practices that may reduce the frequency and intensity of panic attacks:

Regular therapy appointments
Consistent medication use (if prescribed)
Regular exercise and physical activity
Adequate sleep and rest
Stress management techniques
Mindfulness or meditation practice
Limiting caffeine and alcohol
Maintaining social connections

Understanding the Impact of Panic Disorder

To provide truly compassionate support, it's helpful to understand the broader impact that panic disorder can have on someone's life.

Quality of Life and Daily Functioning

An estimated 44.8% of adults with panic disorder experience serious impairment, 29.5% have moderate impairment, and 25.7% have mild impairment. This impairment can affect multiple areas of life:

Work and school: Difficulty concentrating, absenteeism, reduced productivity
Relationships: Social withdrawal, difficulty maintaining connections, strain on family relationships
Physical health: Avoidance of exercise or activities that increase heart rate, sleep disturbances
Independence: Avoidance of driving, traveling, or being alone

Co-Occurring Conditions

Panic disorder is often accompanied by other mental health conditions, including depression and substance abuse. Anxiety disorders increase the risk for depression and substance use disorders as well as the risk of suicidal thoughts and behaviours. Understanding these connections can help you recognize when additional support or intervention may be needed.

The Fear of Fear

One of the most challenging aspects of panic disorder is the development of anticipatory anxiety—fear of having another panic attack. This "fear of fear" can be as debilitating as the panic attacks themselves, leading to:

Constant vigilance for signs of panic
Avoidance of situations where panic attacks have occurred
Hyperawareness of physical sensations
Restriction of activities and experiences
Development of agoraphobia in some cases

Understanding this cycle can help you appreciate why someone with panic disorder may seem overly cautious or avoidant, and why professional treatment is so important.

Special Considerations for Different Situations

Supporting a Child or Adolescent

An estimated 2.3% of adolescents aged 13-18 experience panic disorder. Supporting a young person through panic attacks requires some additional considerations:

Use age-appropriate language to explain what's happening
Involve parents or guardians in the support plan
Work with school counselors or administrators to provide support in educational settings
Help them develop coping skills they can use independently
Be aware that panic attacks may manifest differently in children and teens
Encourage professional help early, as treatment is highly effective

Supporting Someone in Public

Panic attacks in public spaces present unique challenges. If someone has a panic attack in a public setting:

Try to move to a quieter, less crowded area if possible
Shield them from onlookers if they seem embarrassed
Speak calmly and quietly to avoid drawing additional attention
If others offer help, politely decline unless you need specific assistance
Have a plan for leaving the situation if needed (transportation, exit routes)
Follow up afterward to address any embarrassment or concerns

Supporting a Colleague or Acquaintance

If you're supporting someone you don't know well, such as a coworker:

Respect their privacy and dignity
Offer help without being intrusive
Don't share information about their panic attack with others without permission
Suggest they speak with HR about workplace accommodations if appropriate
Maintain professional boundaries while being compassionate

Resources and Additional Support

Numerous resources are available for people experiencing panic attacks and those who support them. Here are some valuable resources to explore:

Professional Organizations

Anxiety and Depression Association of America (ADAA): Offers educational resources, a therapist directory, and support group information at https://adaa.org
National Institute of Mental Health (NIMH): Provides research-based information about panic disorder and treatment options at https://www.nimh.nih.gov
National Alliance on Mental Illness (NAMI): Offers education, support groups, and advocacy resources at https://www.nami.org

Crisis Resources

National Suicide Prevention Lifeline: 988 (call or text)
Crisis Text Line: Text HOME to 741741
SAMHSA National Helpline: 1-800-662-4357 (for mental health and substance use information and referrals)

Finding Professional Help

Psychology Today Therapist Directory: Search for therapists by location, specialty, and insurance
ADAA Therapist Directory: Find mental health professionals specializing in anxiety disorders
Your insurance provider: Contact your health insurance for a list of in-network mental health providers
Community mental health centers: Often provide affordable or sliding-scale services
University counseling centers: May offer low-cost services provided by supervised graduate students

Apps and Digital Tools

Several apps can help with panic attack management:

Calm and Headspace for meditation and mindfulness
Breathe2Relax for guided breathing exercises
MindShift CBT for anxiety management based on cognitive behavioral therapy
Rootd for panic attack support and prevention

Conclusion: The Power of Compassionate Support

Supporting someone experiencing a panic attack requires empathy, patience, understanding, and practical knowledge. By staying calm, providing reassurance, using grounding techniques, and respecting the person's autonomy and preferences, you can make a meaningful difference in their experience and recovery.

Remember that panic attacks, while intensely distressing, are not dangerous and will pass. Your steady, compassionate presence can serve as an anchor during these frightening episodes, helping the person feel less alone and more capable of managing their symptoms.

Beyond immediate crisis support, encouraging professional treatment, educating yourself about panic disorder, and maintaining your own mental health are essential components of sustainable, effective support. Panic attacks and panic disorder are treatable with talk therapy and medication, and with proper treatment and support, most people with panic disorder can significantly reduce or eliminate their symptoms and reclaim their quality of life.

Your willingness to learn how to support someone through panic attacks demonstrates care and commitment. By applying the strategies outlined in this guide, you can help your loved one navigate these challenging experiences with greater confidence and resilience, while also taking care of your own well-being in the process.

Whether you're supporting a family member, friend, colleague, or acquaintance, your compassionate presence and informed response can play a crucial role in their journey toward managing anxiety and panic attacks. Remember that you don't have to be perfect—simply being there, staying calm, and offering support makes a significant difference.