Seeing a friend or loved one have a panic attack can be upsetting. It's natural to want to help — and your instinct might be to reassure that there's nothing to be afraid of. But phrases like "just relax" and "there's nothing to worry about" typically aren't helpful. A panic attack can be a truly terrifying experience, and your loved one needs to know you're taking that seriously.

So what can you do? Mayo Clinic psychologist Kristin S. Vickers, Ph.D., L.P., suggests the following strategies to help someone calm down from a panic attack:

• Help them to shift their attention and ground themselves. Ask them to describe 4 things they see, 3 things they hear and 2 things they can touch.
• Remind them that they're safe. Try a simple phrase like, "I know this feels uncomfortable, but remember these symptoms won't hurt you."
• Suggest movement. Get your loved one to spend some anxious energy taking a walk or doing some stretches with you.
• Teach a 4-7-8 breathing exercise. Invite the person to breathe in through the nose for the count of 4, hold the breath for the count of 7, and breathe out for the count of 8.
• Show a funny video online. Laughter can be a healthy distraction.
• Try a word game. Go through the alphabet and have the person try to name a food, famous person or animal for each letter.

The goal is not to get the person to feel happy and relaxed, says Dr. Vickers. The goal is to help the person tolerate a very uncomfortable experience until the panic goes away — and it will.

Be sure to give your loved one choices and control over what to try based on what they think might help.

Afterward, it's OK to take it slow. People sometimes feel exhausted after having a panic attack. You might suggest doing something enjoyable together, like going outside for an easy walk.