You are safe.
This is a panic attack. It is not dangerous.
It will pass. Let's get through it together.
Breathe With Me
Breathe in...
In through your nose, out through your mouth.
Follow the circle. Do this for at least 1 minute.
Want more breathing exercises? Explore guided techniques
Your body is not in danger. This feeling will pass.
Do These Now
One step at a time. Go slowly.
- 1
Stop what you're doing. You are safe right now.
- 2
Put both feet flat on the floor.
Press down. Feel the ground holding you. You are anchored. - 3
Breathe with the circle above.
In for 4 counts. Hold for 4. Out for 4. Hold for 4. Repeat. - 4
Unclench your jaw. Drop your shoulders.
Notice where you're holding tension and let it soften. - 5
Say to yourself: "This is temporary. I have survived this before."
You're doing great. Keep breathing.
5-4-3-2-1 Grounding
Use your senses to anchor yourself in this moment.
More grounding techniques
5
Things you can SEE Look around slowly. Name 5 objects. A chair. A light. A crack in the wall. Anything.
4
Things you can TOUCH Feel 4 textures. Your clothes. The table. Your hair. The phone in your hand.
3
Things you can HEAR Listen for 3 sounds. Traffic. A fan. Your own breathing. Birds outside.
2
Things you can SMELL Notice 2 scents. Coffee. Soap on your hands. Fresh air. Anything at all.
1
Thing you can TASTE Notice 1 taste. Take a sip of water if you have some. Or just notice what's there.
The worst part is already passing. You are still here. You are okay.
When You're Feeling Calmer
- Drink a glass of cold water slowly
- Splash cold water on your wrists or face
- Stretch gently — roll your neck, shake out your hands
- Text or call someone you trust, even just to say hi
- Remind yourself: you just got through a panic attack. That takes strength.
- Try a mindfulness exercise or cognitive reframe to process what just happened
- If AI news or tech anxiety triggered this, our AI anxiety guide has targeted strategies
- If doom-scrolling AI news set this off, step away from screens — a short walk or stretch can help reset your nervous system
- If work worries about AI triggered the panic, our workplace anxiety guide has practical strategies
- Build a longer-term foundation with better sleep habits and lifestyle changes for anxiety prevention
- Visit infear.org for more tools and support
- If this keeps happening, professional support can help — you don't have to manage this alone
Need to Talk to Someone Right Now?
US / Canada 988 (Suicide & Crisis Lifeline)
US — Text Text HOME to 741741
Australia 13 11 14 (Lifeline)
International findahelpline.com
You are not a burden. These people want to help. Reaching out is brave.