Print it, keep it on a phone, or share it with a trusted person so there is a calm, practical plan to follow when someone starts having a panic attack. It explains what panic attack signs can look like, what not to say or do, and simple ways to help with breathing, safety, quiet space and reassurance.
Helping someone who is having a panic attack can feel worrying, especially if you are unsure what to say or how to respond. This free PDF is a clear, printable guide for friends, family members, partners, carers, colleagues and support workers who may need simple steps to follow in the moment. It describes common signs such as sweating, gasping for breath, looking frightened, wanting to leave or becoming very agitated, and explains the value of staying calm, speaking gently and giving the person time.
The handout is organised into practical things to avoid and supportive things to try. It includes reminders not to shout, crowd the person or ask lots of questions while the panic is at its strongest. It also suggests moving to a quieter space if possible, counting breaths, using slow arm movements with breathing, and helping the person notice something outside their body.
Use it for personal preparation, home learning, wellbeing conversations, staff awareness, classroom activities with older learners, or as a downloadable worksheet to keep with other anxiety support resources. It can also help a trusted person understand how to offer reassurance without taking over. View, download or print the guide so it is available when it is needed. This resource was created by MindWell Leeds.
