Daily · Sep 19, 2026 · Naming

What to do during a panic attack: name the false alarm

By Vernon B · Reviewed and edited by Vernon B · Updated Oct 19, 2026

When panic hits, the body acts like danger is here even when you are safe. That is a false alarm from fight-or-flight — adrenaline, not proof you are dying.

Naming it (“This is panic. This is a false alarm.”) can take a little edge off the second fear of the fear.

Try naming the false alarm

• Say it out loud or in your head: “This is panic. This is a false alarm.”
• Soften your jaw.
• Exhale longer than you inhale, once or twice.
• Wait with it without fighting. This is a false alarm. It peaks. Then it passes.

You do not have to feel calm yet. You are giving the wave a name so it does not own the whole story.

For more free tools, keep our coping tools nearby.

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