Panic Attack Survival Kit

Tools to help you through this moment, one step at a time

Guided Breathing
4 · 4 · 6 box breathing
—
Ready
Press start to begin
Inhale
4s
Hold
4s
Exhale
6s
5 Senses Grounding
Anchor yourself in the present moment
5
Things you can see
4
Things you can hear
3
Things you can touch
2
Things you can smell
1
Thing you can taste
Physical Grounding
Use your body to calm your nervous system
✊
Squeeze Your Fists
Make tight fists for 5 seconds, then release. Repeat 3 times.
👣
Feel Your Feet on the Floor
Press your feet firmly into the ground. Notice the solid support beneath you.
💧
Splash Cold Water on Your Face
Splash your face with cold water to activate your body's calming response.
🧊
Hold Something Cold
Hold an ice cube or cold can to redirect your mind to a physical sensation.
You Are Safe
This feeling will pass
This will pass.
Panic attacks typically peak within 10 minutes and rarely last longer than 30. Your body is in a stress response — uncomfortable, but not dangerous.
0:00
You're not alone — help is available 24/7
988
Suicide & Crisis Lifeline
741741
Crisis Text Line
Text HOME
Let's Get Through This
1
Ground Yourself
Let's start by anchoring you in the present. Look around the room and name one thing you can see right now.
2
Breathe With Me
Focus only on your breath. Inhale for 4 seconds, hold for 4, exhale slowly for 6. Let's do 3 rounds.
—
Ready
3
You're Safe
What you're feeling is real, but it cannot harm you. Panic peaks and passes. You've gotten through this before, and you will again.
Remember
  • Panic cannot harm you
  • It peaks and then declines
  • You have survived this before
  • Help is always available