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Tools

Anxiety & Panic Support

Quick, practical steps to get through panic symptoms, ground your body, and know when to seek professional or medical help.

Educational only. Not medical advice. Not a diagnosis.

I’m having a panic attack right now

  • Pause. Plant both feet. Drop your shoulders.
  • 60-second reset: Inhale 4, hold 4, exhale 6–8. Repeat 4 times.
  • Ground (5-4-3-2-1): 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.
  • Reality check: “This feels scary, but it’s panic. It will pass.”
  • Safety check: If chest pain, fainting, trouble breathing, signs of stroke, or suicidal thoughts → call emergency services.

What this might be

Common panic + anxiety symptoms

  • Racing heart, chest tightness, trembling, shortness of breath
  • Tingling, numbness, nausea, dizziness, feeling faint
  • Heat/cold flashes, sweating, shaking
  • Derealization / depersonalization: things feel unreal, dreamlike, or like you’re outside yourself. Scary but common in anxiety; often eases as you ground and breathe.
If these sensations are new, severe, or feel different than usual, get medical evaluation to rule out other causes.

When to get urgent help

  • Chest pain, pressure, or pain spreading to arm/jaw
  • Trouble breathing that is not improving
  • Fainting, severe dizziness, confusion, stroke signs
  • Thoughts of self-harm or suicide
  • Symptoms feel unlike prior panic or you suspect a medical emergency

Call local emergency services (911 in the US). You can also call or text 988 Suicide & Crisis Lifeline (US) for free support.

Why it can happen

Common contributors (not a diagnosis)

  • Stress load, sleep deprivation, high caffeine/nicotine, dehydration
  • Trauma reminders, conflict, health anxiety
  • Hormonal shifts, thyroid issues, medication changes (consult your prescriber)
  • Blood sugar swings, skipped meals
Panic and medical issues can overlap. New or severe symptoms → seek medical evaluation.

Reality checks that can help

  • “My body is firing the alarm; it will settle.”
  • “Slow exhale tells my body I’m safe enough right now.”
  • “I can ride this wave; panic peaks and fades.”

Prevention & longer-term support

Daily habits that often help

  • Sleep routine, steady meals, hydration; reduce caffeine/nicotine if they spike symptoms.
  • Regular movement (walks, stretching, cardio as tolerated).
  • Brief daily grounding: 2–5 minutes of paced breathing or sensory check-ins.
  • Journal triggers and early cues; notice patterns without judgment.
  • CBT principles: notice catastrophic thoughts; test them gently; practice balanced statements.
  • Exposure (with guidance) can reduce avoidance; do it gradually and with support.

When to talk to a professional

If panic is frequent, disruptive, or you worry it’s medical, seek a clinician.

  • Ask about medical rule-outs (cardiac, thyroid, anemia).
  • Discuss therapy options (CBT, exposure-based, trauma-informed).
  • Medication questions: benefits, side effects, how long to try, taper plans.
  • Share patterns: when it happens, triggers, what helps, what worsens.

If you’re supporting someone

How to help during a panic episode

  • Stay calm, use a steady tone; avoid rapid questions.
  • Offer presence: “I’m here. Breathe with me. Let’s go slow.”
  • Guide breathing or grounding; match their pace.
  • Reduce stimulation: quieter space, softer light if possible.
  • Ask consent before touch. Offer water or a cool cloth if welcome.
  • Avoid dismissing (“you’re fine”) or pushing exposure without consent.

After the wave passes

  • Encourage rest, hydration, a light snack if helpful.
  • Ask what helped and what didn’t for next time.
  • If episodes are frequent or new, suggest medical and mental health follow-up.

When to get urgent help

Safety first

If you have chest pain, trouble breathing, fainting, stroke signs, or think it might be a medical emergency, call local emergency services (911 in the US). For suicidal thoughts, call or text the 988 Suicide & Crisis Lifeline (US) or your country’s crisis line.

If symptoms are new, severe, or different from past panic, seek a medical evaluation to rule out other causes.

Prepare for appointments

  • Describe what happens, how long it lasts, and how often.
  • List medications, substances, caffeine, sleep, and recent stresses.
  • Note any family history of anxiety, heart, thyroid, or other conditions.

Tools you can use next

Keep building your toolkit

De-escalation Boundaries Documentation Digital Safety Relationship Check-In

References

Evidence-informed, summarized

These resources are provided for education and further reading. Links were last verified at time of publication.

Important Disclaimer

The information on this website is for educational purposes only. It is not intended as therapy, medical advice, legal advice, or a substitute for professional treatment. If you are experiencing a mental health crisis or are in immediate danger, please contact emergency services (911) or the 988 Suicide & Crisis Lifeline.

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