Helping Someone Having a Panic Attack or Mental Health Crisis

What if your friend suddenly started shaking, couldn't breathe, and said they felt like they were dying? It’s a terrifying moment. But knowing what to do isn’t about being a doctor or a therapist. It’s about being a good friend. Learning how to respond in a mental health crisis is a real-world skill. It can turn a moment of panic into a moment of connection and safety, and you can be the person who makes that difference.

Mental health crises can look scary, but your calm response can be incredibly powerful. It’s important to know the difference between a panic attack and a more serious crisis.A panic attack is a sudden wave of intense fear with real physical symptoms: a racing heart, trouble breathing, dizziness, and shaking. It can feel like you’re dying, but it is not physically dangerous. The attack will pass, usually in 10-20 minutes.If a friend tells you they are thinking about suicide or hurting themselves, you must take it seriously every single time. This is not for you to handle alone. Your job is simple and vital: Stay, Listen, and Get Help.Stay: Do not leave them alone.Listen: Let them talk without judging or offering advice.Get Help: Tell a trusted adult immediately—a parent, teacher, or school...

Lucas was at his friend Mateo's house when Mateo suddenly dropped his game controller. He started breathing fast, clutching his chest. "I can't breathe," he gasped. "I think I'm dying." Lucas felt his own heart pound, but he remembered learning about this. This looked like a panic attack. He sat next to Mateo and spoke calmly. "I'm right here. You're safe. Let's breathe together. In for four... hold for four... out for four." He then asked Mateo to name five things he could see in the room. Slowly, over the next ten minutes, Mateo's breathing returned to normal. He was embarrassed, but Lucas just said, "That was scary, but you got through it." Later, Lucas told Mateo's parents, not to get him in trouble, but to make sure he had support. He realized that just being a calm presence was the m...