Panic Attack Coping Worksheet

What’s happening?

This is a panic attack.
I am not in danger.
This will pass.

My breathing tool:

4-7-8 breathing
Box breathing (In 4 / Hold 4 / Out 4 / Hold 4)
My own method: _______________________

Grounding method I like:

5-4-3-2-1 Feeling my senses
Count backwards from 100 in 7s (100, 93, etc.)
Hold something cold or textured
Other: ___________________________

My calming phrase:

__________________________________________
__________________________________________

Support person to contact:

Name: __________________________
Phone number: ___________________

My safety anchors (places, people or thoughts that help me feel safe):

1. ____________________________
2. ____________________________
3. ____________________________

My next self-care step after this panic passes:

Go outside
Lie down with a weighted blanket
Drink water
Write down what helped
Talk to someone
Other: ________________________