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When your breath races: trace your hand, slowly
What to do during a panic attack when counting breaths feels impossible — let your hand be the counter.
When your body buzzes: press your palms together
What to do during a panic attack when you feel shaky — press your palms together and give the energy a steady job.
When the room feels unreal: name where you are
What to do during a panic attack when everything feels floaty — softly name the room you're in.
When vision tunnels: widen your gaze
What to do during a panic attack when the room narrows — soften your eyes and notice the edges.
When your body braces: open your hands
What to do during a panic attack when fists clench — gently open your hands and give your body one less job.
When your body runs hot: cool water on your wrists
What to do during a panic attack when you feel hot and racing — cool water gives your senses one clear thing to land on.
When you can’t sit still: try the butterfly hug
What to do during a panic attack when you feel restless and racing — slow, steady taps give you one beat at a time to hold onto.
When your breath feels stuck: hum on the exhale
What to do during a panic attack when breathing feels tight — a low, slow hum gives your exhale somewhere to go.
When your body braces: drop your shoulders
What to do during a panic attack when shoulders lock up — gently drop them; bracing isn’t the same as safety.
When you feel floaty: name three textures
What to do during a panic attack when you disconnect from your body — name three textures you can feel.
When hearing goes fuzzy: name three sounds
What to do during a panic attack when the room fades — name three sounds you can hear.
When your mind leaves the room: name three colors
What to do during a panic attack when attention tunnels — name three colors you can see.
When your body braces: soften your jaw
What to do during a panic attack when teeth and fists lock — soften the jaw, open the hands.
When the world shrinks: look left, look right
What to do during a panic attack when attention tunnels — gently look around and name one ordinary thing.
When breath goes shallow: longer out-breath
What to do during a panic attack when your chest feels tight — make the out-breath longer than the in-breath.
When panic feels like real danger: name the false alarm
What to do during a panic attack when fight-or-flight takes over — name it, soften your jaw, longer exhales.
When your mind is racing upstairs: feel your feet
What to do during a panic attack when attention flies into your chest — press both feet into the floor.
When your body feels stuck
What to do during a panic attack: gentle movement — soft motion, no workout required.
When the room feels unsafe
What to do during a panic attack: safe-place visualization — one calm mental spot, a few breaths.
When scary thoughts take over
What to do during a panic attack: thought challenging — ask what else could be true.
When everything feels too fast
How to use 4-7-8 breathing during a panic attack — inhale 4, hold 7, exhale 8.
When your body feels locked up
What to do during a panic attack: progressive muscle relaxation, squeeze then release.
When your mind leaves the room
Grounding techniques for anxiety: what to do during a panic attack with 5-4-3-2-1.
Cold water dive-reflex reset
What to do during a panic attack when cold water can help the body downshift.
The 5-4-3-2-1 technique
What to do when panic runs the whole room.
4-7-8 breathing
A slower rhythm when your body is in full alarm.
Name the attack
Why saying “this is panic” can help the wave pass.