{"id":7188,"date":"2026-09-30T16:34:43","date_gmt":"2026-09-30T15:34:43","guid":{"rendered":"https:\/\/neuropsiquiatria.pt\/?p=7188"},"modified":"2026-09-30T16:34:44","modified_gmt":"2026-09-30T15:34:44","slug":"como-ajudar-alguem-ataque-de-panico","status":"publish","type":"post","link":"https:\/\/neuropsiquiatria.pt\/en\/como-ajudar-alguem-ataque-de-panico\/","title":{"rendered":"How to Help Someone Having a Panic Attack"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"7188\" class=\"elementor elementor-7188\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4e0ca7b e-flex e-con-boxed e-con e-parent\" data-id=\"4e0ca7b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-487f6a5 elementor-widget elementor-widget-text-editor\" data-id=\"487f6a5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"font-claude-response-body break-words whitespace-normal\" data-sourcepos=\"3:1-3:285;45-329\"><strong>Short answer:<\/strong> To help someone who is having a panic attack, stay calm, stay by their side, speak in a simple and reassuring manner, help them to breathe slowly, and minimise distractions around them \u2014 most attacks pass within a few minutes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-254d030 elementor-widget elementor-widget-post-info\" data-id=\"254d030\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-87d2c88 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/neuropsiquiatria.pt\/en\/2026\/09\/30\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>30 September 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-406b8067 elementor-widget elementor-widget-text-editor\" data-id=\"406b8067\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-7966\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico.webp\" alt=\"\" width=\"1498\" height=\"998\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico.webp 1498w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico-300x200.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico-1024x682.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico-768x512.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/ajudar-alguem-ataque-panico-18x12.webp 18w\" sizes=\"(max-width: 1498px) 100vw, 1498px\" \/><\/p><h2>Recognising a Panic Attack: The First Step Towards Helping Someone<\/h2><p>A panic attack is often just as frightening for those watching as it is for the person experiencing it. The good news is: <strong>you don\u2019t need to be an expert<\/strong> to make a difference. You need to be able to recognise what is happening and know what to do next.<\/p><h3>Visible signs to look out for<\/h3><p>During a crisis, it is common for people to experience:<\/p><ul><li>laboured breathing;<\/li><li>shaking hands;<\/li><li>sweating;<\/li><li>pallor;<\/li><li>agitation or, conversely, a kind of paralysis;<\/li><li>you might place your hand on your chest and say that <strong>can\u2019t breathe<\/strong>, that their heart is racing, or that they feel as though they are going to die or \u201cgo mad\u201d.<\/li><\/ul><h3>What a person is feeling inside<\/h3><p>Inside, a <strong>overwhelming terror<\/strong>, with a feeling of having completely lost control. It is important to realise this: when there is no <em>a very strong reason<\/em> in response to the crisis, the <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/o-que-acontece-no-cerebro-durante-uma-crise-de-panico\/\">Panic means that the brain has set off a false alarm<\/a><\/strong>.<\/p><p>The body reacts as if there were a life-threatening situation, even though there is no real threat. The person <strong>he isn\u2019t exaggerating<\/strong> \u2014 he\u2019s genuinely suffering.<\/p><p><img decoding=\"async\" class=\"wp-image-7979 aligncenter\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico.webp\" alt=\"\" width=\"600\" height=\"600\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico.webp 2048w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-300x300.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-1024x1024.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-150x150.webp 150w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-768x768.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-1536x1536.webp 1536w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/09\/4-passos-para-ajudar-panico-12x12.webp 12w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p><h2>What to Do Right Now: Step by Step<\/h2><h3>1. Stay calm and maintain a calm demeanour<\/h3><p>His calmness is infectious, and so is the opposite (restlessness). Come closer <strong>slowly<\/strong>, in a low, firm voice, and <strong>make it clear that you\u2019re staying<\/strong>. His calm demeanour alone instils a sense of security.<\/p><h3>2. Use simple, reassuring language<\/h3><p><span style=\"text-decoration: underline;\">Avoid long speeches<\/span>. Short sentences work best: <em>\u201cI\u2019m here with you.\u201d<\/em> <em>\u201cThis will pass.\u201d<\/em> <em>\u201cYou\u2019re safe.\u201d<\/em> Don\u2019t try to dismiss the reasons for their panic. Acknowledge how the person is feeling, without correcting them.<\/p><h3>3. Help regulate your breathing<\/h3><p>Breathe <strong>with<\/strong> the person, rather than giving them orders. Orders have no effect during a crisis.<\/p><p>Breathe in slowly and take a <strong>a long, audible exhale<\/strong>, inviting her to follow along. Slowing down your breathing \u2014 particularly by lengthening your exhalation and breathing out slowly \u2014 helps to break the cycle of panic.<\/p><p>Many people feel that they are going to <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/e-possivel-desmaiar-com-um-ataque-de-ansiedade\/\">to faint during a panic attack or an episode of anxiety<\/a><\/strong>. Controlling your breathing is very important.<\/p><h3>4. Reduce distractions around you<\/h3><p>Keep onlookers at a distance (if you\u2019re in a public place), minimise noise and bright light if possible, and find a quieter spot. <strong>The nervous system is already on high alert<\/strong>. The fewer the stimuli, the less the overload.<\/p><h2>What NOT to Say or Do<\/h2><p>Some reactions, however well-intentioned, can make the crisis worse:<\/p><ul><li><strong>\u201cCalm down\u201d,<\/strong>\u00a0<strong>\u201cIt\u2019s nothing.\u201d \u201cWhy are you like that?\u201d <\/strong>\u00a0\u2014 undermine a person\u2019s sense of self and increase frustration.<\/li><li><strong>To grab or restrain<\/strong> a person \u2014 never as a matter of principle, and only in exceptional circumstances where there is imminent danger to the person or others; it may heighten the sense of threat.<\/li><li><strong>To bombard with questions<\/strong> \u2014 it requires a line of reasoning that, at that moment, is difficult, which causes even more stress.<\/li><li><strong>Panic too<\/strong> \u2014 do your best not to panic either; your agitation only fuels the other person\u2019s even more.<\/li><\/ul><h2>Once the Crisis Is Over<\/h2><p>When the wave goes down, people often find themselves <strong>exhausted, ashamed or in tears<\/strong>. Be supportive without overreacting or downplaying the situation. Offer them some water, stay close by and tell them there\u2019s nothing to be ashamed of. This moment of acceptance after the panic is just as important as the help provided during the crisis.<\/p><h2>When to Call for Emergency Medical Assistance<\/h2><p>Most panic attacks resolve themselves within minutes. Even so, please call the <strong>112<\/strong> se:<\/p><ul><li>for one <strong>first seizure with no known (identifiable) cause;<\/strong><\/li><li>if there is one <strong>severe chest pain<\/strong> or persistent shortness of breath;<\/li><li>if the person <strong>to lose consciousness;<\/strong><\/li><li>if the symptoms do not improve after about 20 to 30 minutes.<\/li><\/ul><div class=\"nota-importante\"><strong>When in doubt<\/strong>, seek medical advice. If the person is stable, they can call the <strong>SNS 24 (808 24 24 24)<\/strong>, who will assess your condition and advise whether you need to go to A&amp;E. If you have any signs of a medical emergency, please ring directly <strong>112<\/strong>. <a href=\"https:\/\/www.sns24.gov.pt\/pt\/servico\/quando-ligar-sns-24-ou-inem\">Find out when to call SNS 24 or INEM here.<\/a><\/div><h2>How to Provide Long-Term Support (and Look After Yourself)<\/h2><p>The most valuable support does not come during the crisis, but <strong>outside it<\/strong>.<\/p><p>Encourage and help the person to seek <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/ataques-de-panico\/\">appropriate support for panic attacks<\/a><\/strong>: Recurring crises can be effectively treated and do not have to be a part of life.<\/p><p><strong>Make sure you look after yourself too<\/strong>. Anxiety goes hand in hand with panic. Supporting someone with <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/ansiedade\/\">anxiety attacks<\/a><\/strong> It\u2019s exhausting, and it\u2019s not right for him to be <span style=\"text-decoration: underline;\">the only one<\/span> support.<\/p><div class=\"dica-valiosa\">In a quiet moment, <strong>Tell us about these episodes<\/strong>, and ask the person what usually helps them during a crisis: a specific phrase, a gesture, a place. Agree on this \u201cplan\u201d <strong>in advance<\/strong> It makes all the difference when panic strikes \u2014 because they both already know what to do.<\/div><div class=\"pontos-chave\"><h2>\ud83e\udde0 Key Points to Retain<\/h2><ul><li>The first step is to recognise the crisis: the brain has set off a false alarm and the person is genuinely suffering.<\/li><li>For now: stay calm, acknowledge how she\u2019s feeling, breathe slowly with her and minimise distractions.<\/li><li>Avoid saying \u201ccalm down\u201d, and don\u2019t grab her or bombard her with questions \u2013 and don\u2019t panic yourself either.<\/li><li>After the crisis, be supportive without making a big deal of it \u2014 it\u2019s normal for someone to feel exhausted and ashamed.<\/li><li>Seek medical help at the first sign of a heart attack, if you experience persistent chest pain, loss of consciousness or symptoms that do not subside.<\/li><li>The most important support is long-term: encouraging professional support and looking after yourself as well.<\/li><\/ul><\/div><h2><span style=\"text-decoration: underline;\">FAQs \u2013 Frequently Asked Questions<\/span><\/h2><h3>Should I take the person to A&amp;E straight away?<\/h3><p>Not always. The vast majority of panic attacks pass within minutes, without the need for hospital treatment. A visit to A&amp;E is warranted for a first-time attack if there is severe chest pain, loss of consciousness, or if there is any doubt about a possible cardiac cause.<\/p><h3>What if it\u2019s my son or a teenager?<\/h3><p>However worried you may be, stay calm above all else \u2014 that\u2019s the only way you can help. The principles are the same: a calm presence, validation and minimising distractions. Avoid scolding or belittling them. Then, at a quiet moment, talk about what happened and consider seeking specialist advice \u2014 the sooner you intervene, the better the results.<\/p><h3>How can I help from a distance (by phone or text)?<\/h3><p>For those who want to help, it\u2019s even harder not to be there in person. In these situations, there\u2019s a tendency to start asking lots of questions \u2014 try to avoid this as much as possible. Keep your voice calm, breathe in sync over the phone, help the person to ground themselves in the present moment (by describing objects around them or sounds they can hear) and ask only, in a subtle way, about the warning signs we described earlier. Keep the line open and, if necessary, help them to contact someone who can be physically present. If there are any warning signs, contact 112 directly.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Resposta curta: para ajudar algu\u00e9m que est\u00e1 a ter um ataque de p\u00e2nico, mantenha a calma, fique ao lado da pessoa, fale de forma simples e tranquilizadora, ajude-a a respirar devagar, e reduza os est\u00edmulos \u00e0 sua volta \u2014 a maioria das crises passa em poucos minutos. Reconhecer um Ataque de P\u00e2nico: O Primeiro Passo [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[45],"class_list":["post-7188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","tag-novo-layout"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Como ajudar algu\u00e9m num ataque de p\u00e2nico ou ansiedade? 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