Helping a Classmate Through a Panic Attack
In groups of three, students use scenario cards to practice recognizing a panic attack or hyperventilation and supporting a classmate: speaking calmly, guiding slow breathing, and grounding attention. It builds self-regulation and responsible helping.
How to play
- In 2 minutes the teacher explains the signs (fast breathing, tingling, feeling unable to breathe) and the steps: move away from the group, speak calmly, breathe together, get an adult.
- Groups of three take roles: person in distress (acted calmly, no overacting), helper, and observer holding the steps card.
- The helper sits alongside, asks permission to help, and guides 5 breaths: in for 4, out for 6 (2 min).
- Add a simple grounding step: name 3 things you can see and press the feet into the floor; the observer checks off the steps on the card.
- Rotate roles two more times (4 min) and finish by sharing phrases that help and phrases that don't (2 min).
Rules
- Keep the role play calm: no one actually hyperventilates.
- Never say "just calm down" or brush it off; always get an adult.
- Total respect: no jokes about anxiety.
Variations
Easier
Work in pairs with guided breathing only, no grounding step.
Standard
Practice all four steps in groups of three, rotating roles.
Harder
Use cards with different settings (before a test, during a game) and adapt the help to each one.
Adaptations
- Limited mobility: every role can be done seated.
- Students with real anxiety: they can always choose the observer or helper role.
- Hearing impairment: use picture cards and guide breathing with a hand signal.
Learning goals
- Recognize the signs of a panic attack or hyperventilation.
- Apply a basic support and guided-breathing routine.
- Show empathy and responsibility when someone else is struggling.
Equipment for a class of 25
- cards: 9
Teacher tip
Check in with the school counselor beforehand and make it clear this doesn't replace professional help. Watch that no one treats it as a joke, and offer another role to anyone who needs it.
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