Panic Plan: What’s Your Go-To “Panic Plan”?

Hi everyone 👋,

I’m looking to build a better “panic plan” for myself and wanted to see what others find helpful. When I start feeling the early signs of a panic attack—like my heart racing or trouble catching my breath—it can feel overwhelming to know what to do.

So, I’m curious: What’s your go-to plan when you feel panic setting in? Whether it’s a breathing technique, a grounding exercise, or something else entirely, I’d love to hear what works for you.

A few examples:

Breathing exercises – Deep belly breaths, counting in for 4, holding for 4, and out for 6.
Grounding with the 5-4-3-2-1 technique – Focusing on things you can see, touch, hear, smell, and taste helps sometimes.
Distraction – Keep a small item like a stress ball or rubber band with you, just to have something to focus on.
If you’re comfortable sharing, I’d love to hear your tips or things you keep in your “panic toolbox.” I think it’d be great to learn from each other’s experiences!

Thanks in advance for any advice! 🙏💙

Great topic!

I do the breathing exercises too. If I can, I meditate to center myself and clear my mind as well.

I have been having anxiety, not so much panic. It is kind of nice to know that I am not alone...

Hugs, Karen...