How to Help Someone During a Panic Attack
A neuroscience-informed practical guide
Most advice about panic attacks focuses on saying “calm down”, breathing slowly, or waiting for it to pass. While well-meaning, these strategies often don’t work in the moment when someone’s nervous system is in full fight-or-flight mode.
This handout is different.
It teaches practical, body-based techniques backed by neuroscience that help calm the nervous system quickly by working with the brain and body rather than against them.
Inside this guide you’ll learn simple but powerful ways to support someone during a panic attack, including methods that:
• Activate the body’s natural calming systems
• Interrupt the panic feedback loop in the brain
• Reduce the physical symptoms of panic
• Help the nervous system return to safety faster
The strategies are based on current research into the nervous system, breathing physiology, vagus nerve stimulation, and stress regulation.
Many people tell me these are techniques they had never heard of before, yet they can be surprisingly effective when panic strikes.
This handout is ideal for:
• Parents supporting anxious teenagers
• Partners, friends, or family members of someone with panic attacks
• Anyone who wants practical tools that actually help in the moment
Clear, simple, and easy to follow, this guide gives you evidence-informed strategies you can use immediately to help someone feel safer, calmer, and supported during a panic attack.
