How to help during a panic attack 

Here are some steps you can take to help when you think your friend or sibling is having a panic attack:

• Stay calm: try remaining calm yourself and speak in a soothing voice. Your calmness can help them feel more grounded. 
• Offer reassurance: Let them know that you believe they are experiencing a panic attack and that you are there to support them. Reassure them that panic attacks, while scary, are not harmful and that they will pass. 
• Find a quiet space: Sit together in a quiet area where they can focus on their breathing without feeling overwhelmed. Avoid crowded or noisy environments.
• Encourage deep breathing: Encourage them to breathe slowly and deeply. You can suggest techniques like the 3-3-3 rule (breathe in for 3 seconds, hold for 3 seconds, and exhale for 3 seconds). Another method is to ask your friend or sibling to count our loud until 10 while breathing slowly.
• Focus on the breath: If deep breathing is difficult, suggest they focus on breathing quietly. You can also suggest they try practice belly-breathing instead of chest-breathing. 
• Offer distractions: Encourage them to focus on things in their immediate environment. These sensory stimuli could include stamping their feet or paying attention to what they see, hear, or smell. Some individuals find that concentrating on their senses or engaging in sensory activities can effectively help reduce anxiety.
• Provide comfort: Offer them something comforting. This could be as simple as a mint-flavored gum or a soft object to hold, whatever is available. Comfort items can provide a sense of security during a panic attack. 

Remember, panic attacks usually last between 5 to 20 minutes, with symptoms typically being most intense in the first 10 minutes. 

It’s important not to recommend breathing into a paper bag, as this can be unsafe!