Anxiety · Plan
Panic Plan
Write this while you are calm. Panic is bad at reading new instructions, but it is surprisingly good at following familiar ones — so make them familiar now.
Type straight into the boxes. Your answers save in this browser on this device only — never sent anywhere, never seen by anyone else.
01 My early warning signs
The ones that show up before it peaks: body cues, thoughts, urges, situations, times of day. Earlier detection is the whole advantage.
02 What I will remind myself
One or two sentences in your own voice. A starting point: This is uncomfortable, not dangerous. My body is sounding an alarm, and alarms quiet down.
03 The steps I will take, in order
Keep it short enough to remember under stress. Adjust this list to what has actually worked for you.
- Slow exhale, longer than the inhale.
- Feet flat, pressed into the floor.
- Name five things I can see.
- Lower the input — step outside, dim the lights, leave the room.
- One value-based next step, however small.
04 My anchor
A phrase, object, photo, or piece of music that reliably brings you back. Be specific, and keep it accessible.
05 Support and logistics
Decide this now so you are not making decisions mid-wave.
06 Afterwards
Panic leaves you drained and often embarrassed. What will you do to recover, and what will you deliberately not conclude about yourself?
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