Anxiety, stress & panic~12 minCBT
When panic hits
Understand the panic cycle, answer your scariest thoughts ahead of time, and plan how you'll ride it out.
In the cognitive model of panic (Clark), normal body sensations get misread as danger — a racing heart as a heart attack — which creates more fear and more sensations. Knowing your cycle, slowing your breathing and staying put breaks it.
Get new or unexplained chest pain checked by a doctor. Chest pain, a racing heart or overheating after cocaine, meth or other stimulants can be an emergency — call 911. Withdrawal from alcohol, benzodiazepines and some other drugs can cause panic-like symptoms and can be dangerous — get medical advice.
- Panic usually peaks within about ten minutes, then eases.
- The sensations are uncomfortable, not dangerous.
- Breathe slowly — in for 4, out for 6.
- Stay where you are if you can. Leaving teaches your brain that the place was dangerous.
1. Sensations I get
Check any that apply
2. What I'm afraid the sensations mean
"I'm having a heart attack." "I'm going crazy."
3. What's more likely true — and what's happened every time before
4. What I'll do in the moment
5. What I usually do to escape it — and what I'll try instead
6. A short coping statement for my phone's lock screen
"This is panic. It peaks and passes. Breathe out slow."