Panic Attack First Aid

Panic Attack Guide with Wallet Card: Step-by-Step Calm Down Plan

$1.99 · 13-page A5 PDF · instant download

This panic attack guide gives you a step-by-step plan for the worst minutes of a panic attack, written so you can follow it when you can barely think. It includes a wallet card to cut out and carry, so the first steps are always with you.

The guide follows a panic attack in three stages (the first minute, the peak and the come-down) and gives you one or two tools for each.

What is inside

• What is happening in your body, and why it always ends
• An emergency script to read slowly, in order, mid-attack
• Stage 1, the first 60 seconds: the physiological sigh
• Stage 2, the peak: 5-4-3-2-1 grounding and riding it out
• Stage 3, the come-down: gentle tools for the next 30 minutes
• What to do alone, and how someone with you can help
• Common moves that make panic worse
• A wallet card to print and cut out
• A 7-day attack log and a page to build your own panic plan

Who it is for

• Anyone who has had a panic attack and is afraid of the next one
• People who want a plan on paper they can hold mid-attack
• Partners, friends and parents who want to know how to help

Calm Under Pressure bundle

Buy Panic Attack First Aid, Rage in 60 Seconds, Pre-Meeting Reset together on Etsy and save 30%.

Educational resource, not medical advice, diagnosis or treatment.