Anxiety · Panic
Panic Attack Protocol
What to do in one — printed, findable
A panic attack is a false alarm — a real physical experience firing without real danger. This protocol is what to do in one, printed and kept where you'll find it fast.
In the attack
- Name it out loud: 'This is a panic attack. It will pass.'
- Slow the exhale — longer out than in, six or more rounds
- Ground: feet flat, name five things you see
- Do NOT run — running teaches the brain the place was dangerous
- Ride the wave; peaks pass in 10 minutes
After the attack
What I noticed; what triggered it; what worked
Fear of fear is the disorder
Panic disorder isn't really about the attacks. It's about the fear of them. Every attack you ride through without escape teaches the brain: this is uncomfortable, not dangerous.