How to Help Someone With an Anxiety Attack?

Most of us know what it’s like to feel nervous. Maybe before a big test or while waiting for news that really matters. That’s anxiety in its basic form. But for some people, it doesn’t go away. It sticks and lingers.

And when that happens? It can completely shut them down. So, if you’re wondering how to help someone with an anxiety attack, that’s already a good step. It means you care, and that matters more than you think.

In this article, we’ll take you through common signs to look out for if you’re suspecting someone’s having an anxiety attack. How you can help them, and when seeking professional help is the best choice.

What to do When Someone is Having an Anxiety Attack?

Seeing someone you care about in distress is rough. But there’s honestly a lot you can do to help. You don’t have to just stand there and watch. Let’s walk through a few steps you can take to help someone suffering from anxiety.

Keep Your Cool

Easier said than done, but if you panic, you’re not helping. Yes, it can be scary seeing someone unravel in front of you. But the truth is, anxiety attacks don’t usually last very long. Just be still. Be there. Let your calm energy do some of the work. Help them feel safe. And speak gently.

Don’t Demand Too Much of Them

People having panic episodes aren’t ignoring you. They’re overwhelmed. They can’t think straight. So pushing them to “snap out of it” or “just breathe” might backfire.

Be gentle. Let them move at their own speed. Give them room. That’s the best way to help someone with an anxiety disorder without making it worse.

Politely Offer Your Help

This one’s big. If they’ve opened up about their struggles before, talk to them about how they’d like to be supported. Some people have specific coping routines, like grounding or pacing, or hugging a pillow. Knowing that ahead helps you act fast next time.

And during the moment? Don’t just jump in. Ask softly: “Is there anything you want me to do?” It might not seem like much, but it shows respect, and this can help someone with an anxiety attack feel seen.

Be Understanding

People with anxiety often feel judged. They feel like they’re a burden or being dramatic. So, just listening can change everything.

Sometimes, all they need is to know that they’re not alone in it. Let them talk. Let them vent. You don’t need to fix anything right away. Just be there.

Signs and Symptoms of an Anxiety or Panic Attack

Everyone feels anxiety in their own way. Some shake. Some sweat. Some just go quiet. That’s why knowing what to watch out for helps when you want to help people with anxiety.

• Fast, shallow breathing
• Sweating (sometimes profusely)
• Nausea or an unsettled stomach
• Headache, body tension
• Feeling dizzy or faint
• Insomnia
• Restlessness, can’t sit still
• Frequent urination
• Thoughts racing
• Avoidance of specific people, places, or tasks
• Irritability or snapping easily
• Repetitive habits (like tapping or pacing)

You might not notice these signs until they peak. So, staying observant goes a long way when you’re trying to decrease anxiety in others.

What to Say – And What Not to Say – In the Moment

When anxiety kicks in, language matters more than ever. And sometimes, even well-meaning words can do harm.

Instead of saying “Calm down” (which often does the opposite), try asking if they want to take a walk. Or breathe with them. Or move to a quieter spot.

Here’s what helps:

• “Do you want to sit somewhere quieter?”
• “I’m here with you. You’re safe”
• “Would it help if I stayed close?”

Here’s what to avoid:

• “Don’t be ridiculous.”
• “Just breathe” (without offering to guide them)
• “You’re fine” (they don’t feel fine)

Sometimes the best thing is saying nothing. Just your presence can be enough.

Calming Techniques That Can Help

When someone’s spiraling, knowing what to actually do makes a difference. Here are a few ways to calm someone with anxiety

Find a Tranquil Spot

Noisy, chaotic environments can ramp up anxiety fast. If possible, help them move somewhere quiet. Somewhere, they can hear themselves think. If there’s no quiet room around, just having them face a wall or sit down can help stabilize their senses.

Employ Distractions

Distraction isn’t a bad thing. Playing music they like, offering something to fidget with, or asking them to count backward. All of these are ways to help someone with an anxiety disorder without pushing them too far.

Stretching Exercises 

It might sound simple, but asking them to stretch or move their body gently can reconnect them to the present. Tell them to lift their arms, roll their shoulders. Add small moves that break the panic spiral.

Self-Soothing Engagements

Soft textures, warm blankets, or even petting an animal. This can help release calming hormones. These little comforts are easy to overlook, but powerful.

Visualization

Guide their mind elsewhere. Paint a peaceful picture for them: “Imagine you’re on the beach, waves crashing gently…” Help their brain swap chaos for calm.

Sleep

Yep, even this. Sometimes anxiety comes from a lack of sleep. So after they’ve calmed down, suggest some rest. Maybe help dim the lights, draw the curtain, and create a cozy atmosphere.

Grounding, Breathing, and Presence

When to Seek a Professional Intervention for Anxiety?

You’re not a therapist. And that’s okay. But there comes a point where professional help is necessary. So, how do you know?

Well, if anxiety is keeping them from school, work, or even getting out of bed, that’s a sign. If they can’t sleep, concentrate, or feel joy in anything, that’s another clue.

If you’ve noticed a serious change in their behavior or they keep isolating themselves, it’s time to gently bring up the idea of therapy. Don’t push. Don’t guilt them. Just offer. Help them book that first session.

And yeah, if things ever feel really serious, call emergency services. But stay with them. Your support matters more than the call.

Supporting Someone With Ongoing Anxiety

Helping someone through a panic attack is one thing. Supporting them long-term is a whole other ballgame.

Start simple. Ask them if they’d like help finding a therapist. Offer to drive them. Or sit with them in the waiting room. Or even just help them make the call.

If they’re into virtual appointments, find platforms that offer remote mental health services. And if your area’s lacking resources, check national directories. Some even offer free or discounted sessions.

Remember: your goal isn’t to fix them. It’s to help someone with an anxiety attack feel like they’re not broken in the first place.

Get Help Today From Mental Health Center of San Diego

Not sure where to turn next? Mental Health Center of San Diego is here for that. Our therapists are trained to handle exactly what we’ve talked about: panic, stress, fear, and overwhelm.

If someone you love is in crisis, contact Mental Health Center of San Diego. Our passionate team is experienced, compassionate, and fully prepared to help people with anxiety get their lives back on track.

FAQs

What are the signs of an anxiety attack?

Things like a tight chest, dizziness, racing thoughts, or even feeling like something terrible is about to happen. It varies, but those are common.

How can I calm someone having an anxiety attack?

Stay calm yourself. Help them breathe. Get them somewhere quieter. Be kind, be patient, and guide them gently back to reality.

What should you not do during a panic attack?

Don’t minimize it. Don’t try to talk them out of it. And avoid saying things like “You’re being dramatic.” That only fuels the fire.

Can breathing exercises stop anxiety attacks?

They can definitely help. Not instantly, but over a few minutes, steady breathing signals to the body that the danger has passed.

How long do anxiety attacks last?

Usually about 10-20 minutes, but it can feel longer. The right techniques can help shorten the episode, or at least ease the intensity.