What to do first during panic
Panic feels intense but is not dangerous. Small steps can help the body settle.
This guide focuses on practical first actions.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open the SOS 60 breathing toolPractical steps
First minute steps
Slow your exhale and name the moment: “This is panic, it will pass.”
Plant your feet and look around for three neutral objects.
After the peak
Sip water and sit in a steady position.
Use a gentle breathing timer to ease your body back to baseline.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Stress reset routine
A short routine for calming the body and mind.
Night waking reset
Steps to use if you wake during the night.
Quick FAQs
Should I call someone?
If you feel unsafe or overwhelmed, reach out to a trusted person or professional.
Is panic a heart problem?
Panic can feel physical; seek medical advice if you are unsure.
How long does panic last?
Panic peaks quickly for many people and then fades.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.