Panic attack coping toolkit — free printable grounding reference card

Several simple, widely-recommended techniques can help in the moment during a panic attack, and having them written down somewhere accessible can be reassuring because it's hard to think clearly in the moment itself. Slow breathing is one of the most commonly recommended approaches — breathing in slowly for a count of around four, holding gently, then breathing out slowly for a slightly longer count, with the focus on the slow exhale, which can help calm the body's stress response. Grounding techniques, like the '5-4-3-2-1' method (naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste), can help bring attention back to the present moment and away from the intensity of the panic. It can also help simply to remind yourself, even if it doesn't feel true in the moment, that panic attacks are time-limited and will pass, and that you are safe, even though the physical sensations feel alarming. These are general, widely-shared coping techniques, not medical treatment, and what helps varies from person to person. If panic attacks are a regular or frequent part of your life, or significantly affecting your day-to-day wellbeing, it's really worth talking to your GP, who can discuss your symptoms properly and the range of support and treatment options available, including therapy approaches that are specifically effective for panic and anxiety. You don't have to manage this alone — organisations like Mind (mind.org.uk) offer further information and support, and the Samaritans (116 123, free, available 24/7) are there if you need to talk to someone at any time.

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