Panic Attack First Aid Protocol

What is Panic Attack First Aid Protocol?

A step-by-step protocol to survive a panic attack in real-time. Panic attacks are terrifying but not dangerous — they peak at 10 minutes and always end. This protocol shortens them and reduces the fear of future attacks.

Is there evidence for it?

How do you do Panic Attack First Aid Protocol?

1. 1.FIRST: Remind yourself 'This is a panic attack. It will pass. I am not dying. My body is just misfiring adrenaline.'
2. 2.GROUND with 5-4-3-2-1: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
3. 3.BREATHE slow: Inhale 4 counts through nose, hold 4, exhale 6-8 counts through pursed lips. The long exhale activates your vagus nerve
4. 4.RELEASE muscle tension: Clench both fists HARD for 10 seconds, then release. Do the same with feet, shoulders, and jaw
5. 5.RIDE the wave: Don't fight it. Set a timer for 10 minutes and watch the panic peak then fall. It ALWAYS falls

How long does it take?

10-15 minutes during an episode.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.