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Panic attacks are intense periods of fear or discomfort that arise abruptly and peak within minutes. They are often accompanied by physical symptoms like rapid heartbeat, sweating, trembling and shortness of breath. Panic attacks are typically triggered by a perceived threat.

Individuals experiencing panic attacks may feel an overwhelming sense of impending doom, leading to a fight-or-flight response. Here's what to do when around a friend or a loved one experiencing a panic attack.

Recognize the signs

Identifying the signs of a panic attack is crucial in offering timely support to a friend. Common indicators include hyperventilation, chest pain, dizziness and feelings of unreality. It is essential to understand that panic attacks can manifest differently in each person, so being observant of changes in behavior or demeanor is as important.

Provide reassurance

When assisting a friend during a panic attack, assure them they are not in any imminent danger and that the sensations they are experiencing will pass. Encourage slow, deep breathing to help alleviate symptoms of hyperventilation and tension.

Practice grounding techniques

Grounding techniques can also help anchor an individual in the present moment and provide a sense of control. Suggesting activities such as focusing on the sensation of their feet on the ground, counting objects in the room, or engaging in deep muscle relaxation exercises can help them go through a panic attack episode.

Avoid judgment

It is important to create a safe and non-judgmental environment for a friend during a panic attack. Individuals should refrain from dismissing their feelings or telling them to "calm down," as this can exacerbate their distress. Instead, validating their emotions and offering support without imposing judgment can be more helpful.

Encourage professional help

While offering immediate support is essential, encouraging them to seek professional help if they experience recurrent panic attacks is helpful, too. A mental health professional can provide personalized strategies for managing stress and anxiety, and preventing future episodes.