13 Feb 2022 | 4 mins

Anyone who’s had a panic attack will tell you they’re nasty. Anyone who’s had many would use even stronger language. But if you’re not one of the 5 in every 100 Australians who have experienced a panic attack, you might not know what your friend is experiencing or how to help them when they are panicking. Here’s a few handy hints, and a glimpse into what a panic attack is, so you can be there for your friends when they need you. 

1. Learn what a panic attack is

A panic attack is defined as “an overwhelming feeling of fear and tension” that can present in many ways. A few of the many possible panic attack symptoms include:

  • Heart palpitations
  • Shaking and/or sweating
  • Uncontrollable emotions
  • Nausea, dizziness and/or pins and needles 

A panic attack can come in short, sharp bursts or hang around for what feels like a very long half hour. Many people have panic attacks in response to stress, anxiety or phobias. If you notice your friend becoming uncomfortable, upset or fearsome, they might be having a panic attack.

Regardless of how or why your friend may be having a panic attack, there are a few general tips that can help you support them in a moment where they feel vulnerable. 

2. Remind them that they are safe and okay

People can have panic attacks for a multitude of reasons, but in almost every case the person panicking feels as though they are unsafe in some way. Even if you don’t understand why your friend feels unsafe, it can be comforting to remind them that no matter what, they are safe and okay. 

3. Ask them if they need space or company

Panic attacks are unique to the person experiencing it. Some people need space, don’t want to be touched or need to be left alone when in a panic. Others prefer comfort, physical touch or conversation so they know they aren’t alone. Ask your friend what they need and do your best to provide it so they can feel more comfortable and handle the panic attack how they choose. 

4. Be understanding of their triggers and try to avoid them if possible

Panic attacks can be triggered by lots of things—some that might seem totally irrational if you’ve never been there. If your friend informs you of what triggers their panic attacks, try your best to sympathise with them and bear those triggers in mind when you’re with them. For example, if your friend is triggered by some kind of violence, avoiding watching movies with that violence in them would be a good idea. If your friend doesn’t know their triggers or doesn’t want to tell you about them, respect their choices and refer to tip 2 and 3 instead. 

5. When their panic attack is over, be patient with them

The adrenalin rush that comes along with a panic attack can be exhausting, making you feel like you just ran a marathon or jumped out of a plane. Even if your friend seems to have calmed down, be patient with them. They may need to sleep, refuel their body, or just chill for a bit. 

6. Professional help can help

Although we all want to help our friends when and where we can, that doesn’t mean it has to be the only help our friends receive. It can’t hurt to remind your friend that there’s no shame in pursuing professional help for their panic attacks from a counsellor, GP or other services. Panic attacks are a manageable mental health symptom and receiving support can help anyone get back to kicking back with their mates. 

If you are someone suffering with panic attacks, please know that you’re not alone. I’ve been there (and it feels truly awful in the moment) but the important thing to remember is that panic attacks always come to an end. Take deep breaths friend, it will all be okay. 

By Ruby Stevenson