“What to say to someone with a panic attack over text” can make a big difference in calming their mind and making them feel supported.
In moments of overwhelming anxiety, your words have the power to bring comfort, reassurance, and a sense of safety—even through a screen.
Whether it’s a close friend, partner, or someone reaching out for help, knowing how to respond gently and effectively is essential.
This guide will help you choose the right words that show empathy, validate their feelings, and offer genuine support during a panic attack over text.
Recognize What’s Happening 💬
Start by letting them know you understand they’re experiencing a panic attack. This helps them feel seen and not judged.
What to say:
- “It sounds like you might be having a panic attack. I’m here for you.”
- “It’s okay. What you’re feeling is real, but it will pass. I’m with you.”
What not to say:
- “Calm down.”
- “You’re overreacting.”
Why it matters: Saying “calm down” can feel dismissive. Instead, acknowledge their fear and let them know they’re not alone.
Real-life scenario: Imagine your friend texts you, “I can’t breathe, I’m freaking out!” Instead of telling them it’s all in their head, say, “I hear you. I’m right here. You’re not alone.”
Help Them Breathe 🫁
Breathing exercises are powerful during a panic attack. You can gently guide them through it via text.
What to say:
- “Let’s breathe together. In for 4 seconds… hold… out for 4. I’ll count with you.”
- “Breathe in slowly. One, two, three, four. Now out. One, two, three, four.”
Why this helps: Panic attacks often include fast breathing. Slowing it down helps reset the body.
Use case: Your friend texts, “I can’t breathe, my chest hurts.” You reply, “Try this: breathe in slowly through your nose for 4 seconds. Now out through your mouth. I’ll stay with you.”
Reassure Them It Will Pass ⏳
During a panic attack, everything can feel overwhelming and permanent. Gentle reminders help.
What to say:
- “This will pass. You’ve gotten through this before, and you can do it again.”
- “You’re safe. It may not feel like it, but this feeling won’t last forever.”
What not to say:
- “It’s all in your head.”
- “Just distract yourself.”
Real-life example: A text like “I feel like I’m dying” can be answered with, “I know it feels awful right now, but you’re going to be okay. I promise.”
Ground Them With Simple Exercises 🌱
Grounding helps bring someone out of their spiraling thoughts and into the present moment.
What to say:
- “Can you name 5 things you see, 4 things you can touch, 3 things you hear?”
- “Try touching something cold, like a glass of water, and tell me how it feels.”
Why this works: It pulls their attention away from fear and back into the here and now.
Use case: They text, “I feel like I’m floating.” You say, “Let’s try this together—what are 5 things around you right now?”
Offer Comfort and Stay Present ❤️
Being present—even through text—can be deeply comforting.
What to say:
- “I’m not going anywhere. I’ll stay with you until you feel better.”
- “You’re not a burden. I care about you.”
What not to say:
- “Text me when you’re better.”
- “Let me know if you need anything.”
Real-life scenario: Your partner is panicking before a big meeting. Say, “I’m right here. I’ll check in every few minutes until you’re feeling okay.”
Follow Up After the Attack 📱
Once things settle, check in. It shows care and helps them feel supported beyond the moment.
What to say:
- “How are you feeling now?”
- “I’m really proud of you for getting through that.”
Why this matters: Recovery doesn’t end when the panic does. Your support helps build trust and healing.
Use case: A few hours later, text, “I was thinking about you. Just wanted to make sure you’re okay.”
Final Thoughts
Knowing what to say to someone with panic attack over text can truly make a difference.
Your words can be a lifeline, bringing calm and reassurance when everything feels out of control. Use kindness, stay present, and remind them they’re not alone.
A thoughtful message can help them breathe easier—literally and emotionally.
