Daily · Oct 18, 2026 · Press your palms together

What to do during a panic attack: press your palms together

Help My Attacks · Today’s tool

When panic hits, your body can feel buzzy and shaky, like it’s full of energy with nowhere to go. That isn’t you falling apart. It’s your nervous system revving up for a fight that isn’t coming.

You can give that energy one steady job. Press your palms together in front of your chest and push gently, like you’re holding something between them. Firm, even pressure sends your brain a clear signal from your muscles and joints — something solid it can focus on while the wave moves.

How to try it

• Bring your palms together at chest height, fingers pointing up or out.
• Press gently for a slow count of five. Firm, not straining.
• Release, let your hands soften, and notice the warmth or tingle that’s left.
• Repeat two or three times, pairing the release with a slow exhale if you can.

If your hands are busy, press your feet into the floor or your back into a chair instead. One steady push is enough. You don’t have to make the feeling go away — just give it something to lean on.

For more free tools, keep our coping tools nearby.

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