My Panic Attack Script

Just like us, our panic attacks are unique.

Being aware of what you need during one is a powerful tool because there is no space to figure things out in the grips of a panic attack. Being prepared will help you get what you need and will help your support person—friend or stranger—be of better service. 

R, a client, has had several panic attacks.  As she learned to notice and to reflect on each episode, she discovered more and more about what does and doesn’t help.  

During one panic attack, when a friend tried to hug her and distract her with jokes, R learned that she wants no touch and prefers silence. Another time, when a friend in an effort to get her some privacy, took her to a small room, she learned that open space and fresh air are vital. 

But when a panic attack unfolded at an airport, she learned what kind of support really helps. 

A woman approached her and asked, “Can I help you breathe?” The woman didn’t try to engage her in dialogue or to comfort her. Without touch and without questions, the woman simply said, 

“Deep breath in. Deep breath out,” again and again. 

R now has a script for panic attacks tucked into her wallet:

Please breathe with me.

Please get me to an open space.

Stay close but please don’t touch me. 

Please don’t ask me questions. Quiet helps.

Here’s mine:

Tell me that this will pass.

Please breathe with me.

Please look me in the eye.

Please put your hand on my upper back. 

What’s yours? Together we can figure out a plan for what you need during a panic attack. Details here.