Keep a clear set of panic attack coping steps nearby for moments when thinking feels difficult. This illustrated one-page prompt offers calm, practical actions for recognising panic symptoms, slowing breathing, grounding attention and seeking support, making it suitable for home, school, therapy sessions or a personal coping plan.
When a panic attack feels as though it is beginning, it can be hard to remember what to do next. “I Feel a Panic Attack Starting” is a visual panic attack help sheet that breaks the moment down into six manageable steps, beginning with getting somewhere safe and naming the feeling as panic.
The prompts encourage gentle, ordinary breathing rather than forced deep breaths, with an out-breath that can be slightly longer if comfortable. It also includes a grounding activity: looking outside the body and describing three things that can be seen, including their shape, size and details.
Further steps focus on easing physical tension by unclenching hands and loosening shoulders, then asking a trusted person for calm company and slow speech. The sheet reminds the reader that they do not need to make the feeling stop immediately, and can choose the step that helps most in the moment.
Children, teenagers and adults who experience familiar panic symptoms may find it useful as a panic attack action plan or anxiety coping card. Parents, carers, school staff and counsellors could print it for a calm corner, wellbeing folder or therapy session. A clear safety note advises urgent medical help for new, severe or unusual symptoms, including chest pain, fainting or major breathing trouble.
