Supporting someone with
Anxiety or panic
You do not need to decide what type of anxiety it is. Start with what is happening and what the person wants help with.
Primary pathway: NHS chest-pain guidance
Are they under 18? These pages focus on supporting an adult. See NHS support for children and young people. If you are under 18 and supporting someone else, see young-carer rights and support.
What do you need help with?
They have not spoken about what is happening
Describe what you have noticed and ask how they are. Do not use this guide to diagnose them.
Right nowThey may be having a panic attack
Stay with them, lower the pressure and know when physical symptoms need emergency help.
ConversationI do not know what to say
Take the fear seriously without repeatedly promising that nothing bad will happen.
ServicesHelp them find professional support
Choose between a GP, self-referral and urgent help, and offer practical support.
Refused helpThey will not accept support
Keep the door open, focus on what is affecting their life and respond if risk changes.
Longer termHelp without taking over
Support agreed steps while keeping boundaries around reassurance and avoidance.
If they may be having a panic attack
- Stay calm and stay with them if they want you there. Use a steady voice and short sentences.
- Say what you notice without certainty. “This might be a panic attack. I'm here with you.”
- Encourage slow breathing and a simple focus. Counting aloud or noticing feet on the floor may help.
- Move somewhere quieter if they want to. Ask rather than pulling, touching or crowding them.
- Do not use a paper bag. Mind says this may not be safe.
Sources: Mind and NHS
What to say
Ask what anxiety is like for them and what usually helps. You can say, “I can see this feels frightening. Would you like me to stay, help you find somewhere quieter, or give you space?” Avoid “calm down”, “there is nothing to worry about” and forcing them into something they fear.
Repeated reassurance
Answering the same worried question can bring brief relief but may become a cycle that leaves both of you stuck. Do not suddenly withdraw support. In a calm moment, agree a kinder response, such as acknowledging that the worry is back and returning to a plan they chose. If they are having therapy, ask how they want you to support the work rather than inventing exposure exercises yourself.
Source: Mind and NICE
Help them get professional support
For ongoing, non-urgent anxiety, offer to help book a GP appointment, write down how it affects daily life and attend if they want you there. In England, adults can usually refer themselves to NHS Talking Therapies without seeing a GP first.
If symptoms are severe, rapidly worsening or cannot safely wait, you do not need to know their GP. A friend or family member can call the urgent service on their behalf. In England call 111 and select the mental-health option; elsewhere use the UK nation urgent-help page. Call 999 for immediate danger or signs of a life-threatening physical emergency.
Support without shrinking both your lives
- Ask which practical help feels useful and review it together.
- Notice if you are taking over more tasks or avoiding more places because of anxiety.
- Change one pattern at a time, openly and gradually. Do not use pressure or surprise.
- Keep ordinary contact that is not about anxiety.
- Set limits on what you can reliably do and get support for yourself.
Here for Someone is an independent information project. It is not a helpline or medical service. This page organises public NHS, NICE and Mind guidance; it has not been clinically reviewed by Here for Someone.
Sources checked: 29 August 2026
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