A panic attack feels intense. It feels like too much.
Your heart is fast. Your thoughts are loud.
Your body feels tense and scared.
You are safe right now. You are not in danger.
You are here with me. We will slow this together.
One small step at a time.
Take a slow breath out. There you go. We will do this together.
Your 5 Minute Calm Plan
Take this one minute at a time.
There is no rush.
Minute 1
- Breathe gentle.
- In for 4 seconds.
- Soft out for 6 seconds.
- Longer out helps your body settle.
Minute 2
- Look around slowly.
- Find 5 things you can see.
- Say their names in your head.
- This brings you back to the room.
Minute 3
- Relax your body.
- Drop your shoulders.
- Unclench your jaw.
- Let your hands soften.
- Your body guides your mind.
Minute 4
- Feel your feet on the floor.
- Press them down gently.
- Say softly:
“I am here. I am safe.”
Minute 5
- Hold something cool or warm.
- A cup. A bottle.
- Notice the temperature.
- Your senses help you feel grounded.
Stay with me. You are already calming your system.
Use these Prompts: Copy and Paste Into ChatGPT
These help if you cannot think clearly. Just paste anyone and let the AI guide you.
Prompt 1
“I need help with a panic attack right now. Please guide me with short, calm steps.”
Prompt 2
“Walk me through slow breathing and grounding. Warm tone. One line at a time.”
Prompt 3
“Help me focus on what I can see, hear, and feel in the room.”
You can also save these in Notes on your phone.
Why This Helps
A simple reason. Panic is your body in a false alarm.
Slow breathing helps ground you, sending a message of safety to your brain.
Your system listens to small soothing signals, and you are giving it those signals right now.
You are helping yourself.
If Panic Attacks Happen Often
Remember that you need and deserve support. Give a call to your closest friend or a relative.
You can also reach out to a doctor or therapist who can help you feel better sooner.
You do not need to push through this alone. We will guide you to care if you need it.
If You Ever Feel Unsafe
If you think you might hurt yourself. Or someone else. Please get help right now.
Tap the links below. We will show help options in your country.
United States: Crisis Text Line: Text HOME to 741741 to connect with a crisis counselor. This is a free, confidential, and 24/7 text-based mental health support and crisis intervention service.
United Kingdom: Shout Crisis Text Line: Text SHOUT to 85258 to connect with a crisis volunteer. This service is free, confidential, and available 24/7.
- No Panic: This organization provides a helpline, step-by-step programs, and support for people with anxiety disorders. You can call their helpline at 03007729844.
Canada: Crisis Text Line: Text HOME to 741741 for free, confidential, and 24/7 text-based mental health support.
- Hope for Wellness Helpline: Offers mental health counseling and crisis support to all Indigenous peoples across Canada. Call 1-855-242-3310.
India: For panic attack support in India, you can call or WhatsApp the Vandrevala Foundation at +91 9999 666 555 or use the Mpower minds helpline at 1800 120 820050. Other options include the Speak2Us helpline from MS Chellamuthu Trust at +91-93754 93754
You matter.
Please reach out if you feel unsafe.
