Help My Attacks
Senses
5-4-3-2-1 grounding
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Go slowly.
Save these
Tools you can use in the middle of it.
You do not have to do them perfectly. You only have to give your body something else to hold onto.
4-7-8 breathing pacer
Tap start and follow the circle. Shorten the hold if 7 feels like too much.
5-4-3-2-1 check-off
Tap each sense as you find it. There is no prize for finishing fast.
Breath
4-7-8 breathing
In for 4, hold for 7, out for 8. Shorten the hold if you need to. The longer exhale is the point.
Words
Name the attack
“This is a panic attack. It is uncomfortable, not dangerous. It will peak and pass.”
Body
Cold reset
Splash cold water on your face, hold an ice cube, or step outside into cooler air. A sudden temperature change can interrupt the spike.
Thoughts
Challenge the catastrophe
Ask: “What is happening in this room right now?” Then: “Have I survived this feeling before?” Both answers matter.
Kindness
A sentence for yourself
“Of course this is hard. My body is trying to protect me. I can stay with myself until it passes.”
These tools can help many people. They do not replace professional care. If attacks are frequent, getting worse, or you feel unsafe, please reach out to a clinician or local crisis line.