16/08/2026
A panic attack can feel like danger—even when you are safe.
Your heart may race. Your chest may feel tight. Your thoughts may scream, “Get out.” But panic is your body’s alarm system firing too loudly, and the wave will pass.
In that moment, try this:
• Name it: “This is panic. It feels frightening, but it will pass.”
• Breathe gently—slow in through your nose, with a slightly longer breath out.
• If you are safe, stay where you are and let your body learn it can settle.
• Notice one real thing: your feet on the floor, the chair beneath you, a sound in the room.
• Don’t fight every sensation. Allow the feeling to rise, peak and fade.
• Remind yourself: “I have survived this before. I can get through this moment.”
You do not have to solve everything while you are panicking. Just focus on the next gentle breath.
If panic attacks are frequent, worsening, new, or affecting daily life, speaking with a healthcare professional can help.
FREE WHAT TO DO DURING A PANIC ATTACK: CALM COPING STEPS
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