The Anxiety-Panic Sequence (Part 3 of 3)

By Quentin Steen, Representative

In our previous Monday Mental Health Moment, we covered the anxiety-panic sequence, which, if left unchecked, could leave individuals with a terrifying experience. What am I talking about? Panic attacks.

Do you remember a time in your life when you were the most afraid you’ve ever been, crippled by fear and terror? Now imagine if those feelings of overwhelming fear were a regular part of your day-to-day life or—even worse—if they seem to come out of thin air. This is a panic attack.

Without the right tools and skills to manage anxiety at this level, you can feel helpless. You may only experience one of these attacks—so that is some good news—but the bad news is that even a single panic attack can leave you with the fear of having another.

This is more commonly know as agoraphobia, and it can trigger subsequent attacks. It’s a vicious cycle.

So let’s unpack the panic attack and give you some knowledge and tools to use when you or someone you know and love experiences one.

Panic attacks are more common than you might think. They cause extreme distress and can often be identified by quick, shallow, and erratic breathing patterns accompanied by other symptoms and signs such as tears, difficulty speaking, heart palpitations, tightness in the chest, spotted vision, trembling, and/or excessive sweating.

You can thank your amygdala for this. It’s the part of your brain responsible for your fight-flight-freeze response to perceived threats.

Panic attacks can make you feel like you are dying or going crazy. They are different from anxiety, which is an uncomfortable, disturbing, and unsettling nervousness. A panic attack is terrifying, debilitating, and at the most extreme end of the anxiety spectrum.

It’s crucial to remember that it’s impossible to differentiate between a panic attack and a heart attack because many of the signs and symptoms are the same. This is why you need to err of the side of caution and call for help. Even if the person has a history of panic attacks, it’s imperative to call emergency services immediately.

TIP: Follow these seven steps while emergency services are en route.

1. Make sure that if someone else is making the call, they report back to you.
2. If possible, move to a quiet location. Privacy for the individual in a calmer environment can make a huge difference.
3. Encourage slow, controlled breathing by using the out-for-two, in-for-one, method. It helps to guide the person’s breathing by using hand motions. The key is for them to breathe out twice as long as they breathe in. When you can get them to breathe with four counts in and two counts out, progress to six counts in and three counts out. Do not direct them to breathe as deeply as possible as this can amplify the crisis. A person in crisis may not be able to breathe deeply, which only serves to confirm their worst fears. Controlling their breathing may take a while, so remain patient and calm.
4. Explain that it could be a panic attack and not something life-threatening. Use calming words and phrases to help the person ride out their attack.
5. Speak slowly, simply, gently, and in a low volume. For example: “I think you may be having a panic attack. If so, this will end soon. I know it doesn’t feel like it, but you are safe right now. I will stay with you until this is over. Medics are on the way. For now, let’s work on our breathing.” Repeat these phrases. Now might be a good time to ask if the person has ever experienced a panic attack before and what tools they’ve used to manage it. If so, get the person, if they can, to walk you through them. If not, then direct them.
6. Listen without judging and remain calm. Don’t be critical or express frustration at the person for having such symptoms. And don’t offer glib advice like “pull yourself together,” “you’re overreacting,” or “it’s not a big deal.” Advice like this may work for you, especially if you get triggered, but it won’t for them.
7. Stay with the person until help arrives or the panic attack is over.

So there you have it—some simple but effective steps to help someone who is having a panic attack. Believe me when I say they work. These are the same steps I use to manage and reduce the effects of panic attacks when they visit me.

Quentin Steen is a certified mental health first aid instructor for the Mental Health Commission of Canada.

Get your BRAIN right and your MIND will follow!

4 Mental Health Resources to Help You During the Pandemic

1. Stronger Minds features videos and quick reads from mental health experts, activities to help you gain resilience, and ask-an-expert videos in response to questions.
2. WellCan offers free well-being resources to help Canadians develop coping strategies and build resilience to help deal with uncertainty, mental health, and substance abuse concerns during the COVID-19 pandemic.
3. Wellness Together Canada: Mental Health and Substance Use Support provides free online resources, tools, apps, and connections to trained volunteers and qualified mental health professionals.
4. CLAC is also continuing to make available to all members and their families our employment and family assistance program. If you or your loved ones are struggling, please do not hesitate to reach out for help today.

You might be interested in

Why We Work Safely

5 Jun 2026 

Standing Your Ground, and Staying Steady on the Job

4 Jun 2026 

CLAC Partners with Alberta Government to Advance Skilled Trades Training and Accelerate Certification

4 Jun 2026 

Strathcona Mechanical Workers Ratify New Agreement Providing Wage, Scheduling Improvements

3 Jun 2026