Mental health is often ignored in everyday conversations. We learn first aid for cuts and bruises, but few of us know how to respond when someone has a panic attack. This lack of awareness can make situations worse.
Recently, during a flight, a man reportedly suffered a panic attack. Instead of being helped, he was slapped by a co-passenger who felt disturbed. The incident not only harmed the man but also left him traumatised. Such cases show how little people know about mental health first aid.
It is important to first understand the difference between anxiety and panic attacks. People often use these words interchangeably, but they mean very different things.
According to doctors, anxiety is an emotional state. It happens when someone feels worried or uneasy, sometimes without a clear reason. A person with anxiety may fidget, avoid social interactions, become restless, or struggle to focus. Anxiety usually builds up slowly and can last for days or even weeks.
Panic attacks, on the other hand, are sudden and intense. They often peak within 10 to 15 minutes but can feel overwhelming. Symptoms include sweating, trembling, nausea, chest discomfort, shortness of breath, or heart palpitations. At times, the symptoms may feel similar to a heart attack, which makes it very scary for both the person and those around them. While anxiety is a slow burn, panic attacks strike suddenly and with great intensity.
If someone around you is experiencing a panic attack, your calm behaviour can make a big difference. Experts suggest some simple steps to follow.
First, stay calm yourself. Speak softly and avoid panicking. Try to move the person to a quieter place, away from crowds. Ask if they need help, but be patient if they cannot respond immediately. Sometimes repeating your words in a gentle tone helps.
Breathing exercises can be very useful. Encourage the person to take slow, steady breaths — inhaling through the nose, holding for a few seconds, then exhaling slowly through the mouth. If they are struggling, you can demonstrate the breathing rhythm. In some cases, breathing into a paper bag may help them feel better.
Reassure the person that they are safe and that the feelings will pass. Comforting words can ease their fear. But it’s also important to know what not to do.
Do not tell them to “calm down” or “relax.” These phrases may sound dismissive and can make them feel worse. Avoid touching or restraining them unless they allow it. Never crowd around them or draw unnecessary attention, as this can increase their panic. And in today’s age, filming or sharing their distress online is not only disrespectful but also harmful.
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Experts say recognising and responding correctly to a panic attack should be treated like basic first aid. Just as schools and workplaces train people in CPR, they should also raise awareness about mental health emergencies. Teachers, colleagues, and even strangers in public spaces may one day face such a situation, and timely action can prevent further harm.
Studies show that anxiety levels have sharply increased worldwide since the Covid-19 pandemic. In India too, the number of people reporting anxiety symptoms has risen. This means that many people are vulnerable to panic attacks, and the chances of encountering someone in public facing this crisis are higher than ever.
While awareness about mental health is slowly improving, experts say society still has a long way to go. Families, schools, and workplaces need to normalise discussions around these issues. A panic attack may look frightening, but it can be managed with empathy, patience, and the right response.
In the end, the lesson is simple: treat a panic attack as seriously as any other health emergency. Your calm support, gentle reassurance, and respectful behaviour can help someone feel safe and recover faster. Instead of adding to their fear, you can play a role in reducing their suffering and helping them get through a very difficult moment.
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