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Mental Health First Aid sessions can bring out all kinds of emotions in participants. These training environments often explore personal experiences, triggers, and emotional challenges. It’s not unusual for someone to feel overwhelmed. And sometimes, that overwhelm shows up as a panic attack. While that can sound confronting, it doesn’t have to derail the session or create more stress for others. Being ready for it is what makes all the difference.
Handling panic attacks calmly and confidently isn’t just about sticking to a checklist. It’s about knowing how to spot what’s happening, reacting in a way that makes the situation feel safe, and showing care without making it worse. Whether you’re running the session or supporting someone who is, being prepared helps everyone feel a bit more grounded, should it happen. Let’s look more closely at how to spot the signs and what to do next.
The first step is noticing something’s off. Panic attacks can come on suddenly, but there are often signs before they peak. A person may not even realise they’re having one. That’s why it helps to know what to look for.
Here are some common signs that a participant might be experiencing a panic attack:
– Trouble breathing or short, fast breaths
– Shaking or trembling hands or limbs
– Looking flushed or pale
– Holding their chest or acting like their heart is racing
– Saying they feel dizzy, detached, or scared
– Sweating more than usual
– Feeling like they’re losing control or going to faint
Not all panic attacks look the same, and not everyone will show every symptom. Some might go quiet and zone out. Others might tell you directly they’re “freaking out” or can’t breathe. It’s important not to assume they’re just anxious or upset. Spotting it early means you’re more likely to support them before it gets too overwhelming.
Be careful not to mistake a panic attack for something else. For example, some signs like chest pain or shortness of breath could also point to a medical emergency. If there’s any doubt, play it safe and seek medical support.
Being able to tell the difference comes with experience, but a rule of thumb is this: if the participant is alert, talking, and their symptoms ease up within 10 to 20 minutes, it’s more likely to be a panic attack. Still, that shouldn’t stop you from offering the kind of careful support that helps in the moment. Which brings us to what to do next.
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Once you recognise the signs, your focus shifts to steadying the situation and helping the person feel safer. It’s less about trying to fix things and more about staying present and calm.
Here’s what helps right away:
Your calm energy can help slow the escalation. Speak in a steady, soft voice and act with assurance. Avoid reacting with alarm or panic.
Let the participant know you’re there, but don’t crowd them. Stand nearby without stepping into their personal space.
Use short, kind phrases like:
– “You’re safe.”
– “You’re not alone.”
– “This will pass.”
Avoid saying “calm down” or “don’t worry.” These phrases, though well-meaning, can sometimes make people feel misunderstood or judged.
If the person is open to it, try grounding them with their breath. Encourage slow, even breaths. Try breathing with them, modelling the pace. Counting a slow “in… two… three… out… two… three…” can be helpful without feeling forced.
Sometimes, drawing attention to something simple in the room helps. You could say, “Can you tell me five things you can see right now?” This pulls focus away from the internal panic and brings them back into the current environment.
If the person asks to leave the room, support them in moving somewhere quiet. Don’t leave them alone unless they request it clearly and seem able to manage that safely.
Supporting someone through a panic attack takes patience and care, not magic. Even basic actions like slowing your own breath or meeting their eye with kindness can make all the difference. Once things start to settle, there are ways to follow up properly and be sure the participant feels supported, which we’ll explore next.
When someone is having a panic attack during a session, the words you choose really matter. It’s easy to slip into trying to fix the situation with advice or reassurance that misses the mark. Instead, focus on being present and using language that feels safe and steady.
Keep your voice even and paced. Speak clearly and slowly, without rushing them or pressing for answers. A calm voice can go a long way in reducing panic. If they’re talking, give them space to express how they feel without interrupting or brushing it off. If they’re quiet, avoid asking lots of questions. Just let them know you’re there.
Stick to short, clear phrases that offer safety, like:
– “I’m right here with you.”
– “Take your time.”
– “We’ll get through this.”
– “You’re doing the best you can.”
Avoid phrases like “Don’t panic” or “You’re overreacting.” These can feel invalidating and might make the person feel worse. It’s also best not to say things like “Just breathe” if it sounds like a command. Offer support instead of direction.
Reading the person’s body language helps too. If they seem uncomfortable being spoken to, you might just sit near them quietly. Silence can be a comfort when words feel too loud.
As one example, in a session we ran, a participant began shaking and holding their chest. Instead of assuming the worst or drawing attention, the instructor calmly acknowledged the person with a nod and gently said, “Would you like to step outside with me for a minute?” That small offer gave them room to move on their terms without feeling exposed or embarrassed.
Staying connected without pushing gives people space to ride out the panic while still feeling supported.
Once a panic attack passes, the person often feels tired or emotional. What happens right after matters just as much as the support during the episode. It sets the tone for the rest of the training and their comfort with returning.
Debrief with care. Don’t press them to talk, but let them know they can share how they’re feeling if they want to. A quiet room, cup of water, or simply sitting beside them can help ease the come-down. Ask gently, “Would you like to let me know how you’re doing?” and go from there based on their answer.
If the panic attack happened in front of the group, check in with the rest of the participants too. A simple acknowledgement like, “Let’s pause for a moment,” can help reset the room without going into detail.
Here are a few important follow-up actions to consider:
– Make a note of the incident in a secure, confidential way for record-keeping or later reference
– If you work with a co-facilitator or training coordinator, update them discreetly
– Consider asking the individual privately if there’s anything they’d like adjusted for the next session
– If necessary, adjust the pace or structure of upcoming material to ease stress for the group
Sometimes, that one experience helps us improve how we handle these moments down the line. Whether it’s tweaking how breaks are spaced out or being more upfront about the emotional content in future sessions, small changes make a difference.
The more familiar we are with what panic attacks really look and sound like, the better equipped we are to respond with clarity. Panic attacks can seem intense, but with the right tools and mindset, they can be managed in a calm, respectful way that maintains the trust and pace of a training session.
Being ready isn’t about memorising a script. It’s about feeling steady when things wobble, about knowing when to step in and when to hold space without saying too much. Each experience can deepen our understanding of what support really means.
Mental Health First Aid sessions create learning moments for everyone. Supporting someone through a panic attack isn’t a sidetrack to the learning process. It’s a living example of the skills being taught. Having a thoughtful plan means training stays supportive, adaptive, and safe for all participants involved.
To effectively manage panic attacks during mental health first aid sessions, it’s crucial to understand the specific needs of young participants. Enhance your skills and knowledge with our comprehensive youth mental first aid course at The Mental Health Coach. By focusing on effectively supporting younger individuals, you’re creating a safer and more empathetic environment for all participants. Dive into this learning opportunity and become a more confident facilitator today.
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