Trauma · Crisis
Panic Attack Survival Plan
What I do when the wave hits — written before it does
TherapistAssist
therapistassist.app
Panic is a wave with a peak and a tail. It always passes. The plan is what gets you through the peak without making it bigger.
1
Name it
Out loud or in your head: 'This is panic. I've been here before.'
2
Orient
Look around. Name three things you can see. Point at the door.
3
Breathe
Slow exhale — 4 in, 6 out. Three rounds.
4
Ground
Feet into the floor. Hands on a cold surface.
5
Wait
Panic peaks within 10 minutes. Don't run. Don't fix. Wait.
6
Reach
Text one person on your list. No explanation needed.
My early warning signs
Two people I can text
One sentence I'll say to myself
What I will NOT do
"Panic lies. It says this is forever and you are in danger. Neither is true. Wait it out."