Panic Attack PlanMake a plan for the next time panic hits.
When panic spikes, decision-making becomes difficult. A clear 3-step personal protocol removes the guesswork.
Your plan is kept right in your browser. No account required, zero personal text sent to servers.
Why a written panic plan helps
A panic plan is a short note you write while calm and read during an attack. It lists the early signs that panic is starting, the few things that help you come down, and the words you want to hear. The builder takes about three minutes and nothing you choose or type leaves your device.
Why deciding in advance works better
At the peak of a panic attack, the part of the brain that plans and weighs options is swamped by the alarm response. Choosing what to do in that moment is hard, and many people freeze, pace or search their phone for answers.
A plan written earlier removes those decisions. You only need to read it and follow the next line. This mirrors how cognitive behavioural therapy (CBT), the recommended psychological treatment for panic disorder, prepares people to respond to panic differently.
What goes into your plan
The builder walks you through three short steps and then shows the finished plan.
- Warning signs: the first signals you notice, such as a racing heart, tight chest, tingling or feeling unreal. Spotting them early lets you act before the peak.
- What helps: two or three actions that have calmed you before, like slow 4-6 breathing, 5-4-3-2-1 grounding, cold water on your face or calling someone you trust.
- Words to remember: short sentences that counter the frightening thoughts panic brings, for example "This feeling is intense, but it is not dangerous."
Why the reminder phrases matter
Panic grows when normal body sensations are read as signs of danger: a pounding heart becomes "I am having a heart attack", dizziness becomes "I am going to faint". This catastrophic misinterpretation is central to the cognitive model of panic.
A phrase you chose while calm is a ready-made, more accurate explanation. Reading it during an attack reminds you that the sensations are the body’s alarm system misfiring, and that they pass.
How to keep your plan within reach
Copy the plan into your notes app, print it, or screenshot it and add it to your favourites, so it opens in two taps without internet. Some people keep a printed copy in a wallet or bag, or share it with a partner or friend so they know how to help.
Review your plan after an attack. If something did not help, replace it; if you discovered something that did, add it. A plan is most useful when it reflects what actually works for you.
A plan supports treatment but does not replace it. If panic attacks are frequent or you avoid places because of them, speak to a doctor or mental health professional.
Common questions
How is a panic plan different from a crisis or safety plan?
A panic plan is for panic attacks: frightening but not dangerous surges of anxiety. A crisis or safety plan is for thoughts of suicide or self-harm and includes emergency contacts and services. If you are having those thoughts, contact your local emergency number or a crisis line now.
How many coping steps should my plan include?
Two or three is usually enough. During a panic attack a short list is easier to follow than a long one, so choose the actions that have worked for you before and put the quickest one first.
Where is my panic plan saved?
Nowhere: the plan exists only on this page while it is open. Nothing you select or type in the builder is sent to a server, so copy, print or screenshot the finished plan before you close the tab.
Sources
- Panic disorder — NHS
- Generalised anxiety disorder and panic disorder in adults: management (CG113) — National Institute for Health and Care Excellence (NICE)
- A cognitive approach to panic (Clark, 1986) — Behaviour Research and Therapy
- Panic Disorder: When Fear Overwhelms — National Institute of Mental Health (NIMH)
Last reviewed . General information based on the sources above, not a substitute for advice from a doctor or mental health professional.