Panic Attack Coping Card
A quick-reference guide for navigating a panic attack safely.
What is this technique?
A panic attack coping card is a concrete, pre-written set of instructions designed to guide you through the peak of a panic attack. When panic strikes, the logical brain shuts down, making it impossible to remember coping skills. This guide acts as your external logical brain.
When should I use it?
Open this page immediately at the first sign of a panic attack—when your heart starts racing, your chest gets tight, or you feel a sudden, intense wave of terror or doom.
Why does it work?
Panic attacks trick your brain into believing you are in mortal danger, even when you are safe. Reading concrete, factual statements disrupts the catastrophic narrative in your head. Following simple, pre-determined instructions prevents you from fighting the panic, which is what usually makes it worse.
Step-by-Step Instructions
Step 1: Read this out loud.
"I am having a panic attack. It is highly uncomfortable, but it is not dangerous. I am not having a heart attack. I am not losing my mind. This is just adrenaline."
Step 2: Do not fight it.
Drop your shoulders. Unclench your jaw. Let the wave of adrenaline wash over you. Fighting the feeling only signals to your brain that there really is a danger. Surrender to the physical sensation.
Step 3: Breathe out longer than you breathe in.
Inhale through your nose for 3 seconds. Exhale slowly through pursed lips for 6 seconds. The long exhale is what slows your heart rate.
Step 4: Shift your focus outward.
Name 3 things you can see right now. Name 3 things you can hear right now. Name 1 thing you can touch right now. Say them out loud.
Step 5: Ride it out.
A panic attack physically cannot last forever. Your body will run out of adrenaline in about 10-15 minutes. Just let time pass. You have survived every panic attack you have ever had.
Common Mistakes
- Trying to distract yourself by frantically scrolling on your phone. This increases mental load.
- Hyperventilating by taking deep, rapid breaths in. Focus on the exhale, not the inhale.
- Leaving a safe situation immediately (fleeing). If possible, stay where you are until the peak passes to avoid associating that location with danger.
Tips for getting the most benefit
- Screenshot this page and save it to your phone's favorites album so you can find it instantly without an internet connection.
- Share this page with a trusted friend or partner so they know exactly how to talk you through an episode.
- Apply something cold (like an ice pack or a splash of cold water) to the back of your neck or face to trigger the mammalian dive reflex, which instantly lowers heart rate.
Frequently Asked Questions
Why do panic attacks happen out of nowhere?
They are often a delayed release of accumulated stress. Your nervous system is overflowing, and a minor trigger (even a change in temperature or heart rate) can tip the bucket.
How do I know it is a panic attack and not a heart attack?
While the symptoms overlap, panic attacks peak within 10 minutes and then subside, and the pain is usually sharp and localized. However, if you are ever unsure, always seek medical attention first.
Will I be exhausted afterwards?
Yes, a "panic hangover" is very common. Your body just ran a chemical marathon. Drink water, rest, and be gentle with yourself for the rest of the day.
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