When panic symptoms suddenly feel frightening or out of control, having a simple set of calming steps nearby can make it easier to respond without trying to escape the feeling. This panic attack coping poster offers clear reassurance and practical grounding ideas for teenagers, adults, parents and support workers to read, save or print for use at home, school, work or therapy sessions.
Clear, numbered prompts give someone a calm sequence to follow while panic is happening, rather than asking them to remember lots of information in the moment. The poster explains that panic can feel overwhelming because the body’s alarm system has switched on, while also reminding the reader that the sensations will pass.
Six panic attack self-help steps are presented: recognise what is happening, slow breathing, stay where you are when safe, allow the feelings, bring attention to the present, and remind yourself of what you know. Breathing advice focuses on gentle breaths through the nose and a slightly longer out-breath, without forcing a large breath.
Grounding and mindfulness techniques include noticing what is around you, looking, listening and feeling, and concentrating on one simple physical sensation such as feet on the floor or the chair beneath you. It also addresses the urge to run away or seek a “safe place”, encouraging the body to have time to settle when the situation is safe.
Suitable for adults, teens and older children who experience anxiety attacks or panic episodes, the sheet can be kept in a bag, displayed in a quiet space, or used as a prompt during counselling, wellbeing support or CBT-informed practice. A final help section advises speaking with a healthcare professional when attacks are frequent, worsening, affecting daily life, new, or different from usual symptoms.
