Panic Attack Response Plan

What Is Happening in Your Body

Your brain has triggered a fight-or-flight response — releasing adrenaline, accelerating your heart, tightening your chest, and redirecting blood flow. This is your nervous system doing exactly what it is designed to do in a perceived emergency. The sensations are real and intense — but they are not signs of a heart attack or impending collapse. You will not pass out. You will not stop breathing. It will peak and pass.

In-the-Moment Protocol

• •1. LABEL IT: Say (out loud or internally) — 'This is a panic attack. It will peak and pass.'
• •2. SIT OR LIE DOWN: Remove yourself from the triggering environment if possible
• •3. BREATHE SLOWLY: Inhale for 4 counts, hold for 1, exhale for 6. A longer exhale activates the parasympathetic system.
• •4. GROUND YOUR SENSES: Identify 5 things you can see. Press your feet into the floor.
• •5. DO NOT FIGHT IT: Resistance amplifies panic. Allow the sensations to rise and fall without adding the second layer of fear.
• •6. WAIT: Most panic attacks resolve within 5–20 minutes even with no intervention.

What Helps Afterward

• •Drink a glass of water — adrenaline activation is dehydrating
• •Take a slow 10-minute walk if you are able
• •Journal briefly: where were you, what triggered it, what helped?
• •Do not avoid the place or situation where it occurred if possible — avoidance reinforces panic cycles
• •Be gentle with yourself — panic is exhausting

When to Seek Higher-Level Support

• •Panic attacks are occurring frequently (multiple times per week)
• •You are significantly changing your life to avoid potential triggers
• •You have new chest pain, shortness of breath, or symptoms that are not resolving — rule out medical causes
• •Panic is accompanied by persistent feelings of hopelessness or thoughts of self-harm

My Personal Panic Action Plan