What should I do when I'm having a panic attack?

Start with slow, deep breathing — inhale for 3 seconds, hold for 2, exhale for 5. The Emergency Calm page provides guided breathing and grounding exercises designed for use during moments of acute distress.

How quickly do calming techniques work?

Most people begin to notice a shift within 2-5 minutes of focused breathing or grounding. The key is to engage your senses and stay with the exercise rather than fighting the feelings.

Emergency Calm

If you're feeling overwhelmed right now, this guided exercise can help you find calm quickly. Take a moment — you're safe here.

Guided Breathing & Grounding

~2 minutes of regulating breathing

Press Start when you're ready

Find a comfortable position and take a moment

Ground Yourself

Feel your feet on the floor. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

You Are Safe

Remind yourself: "I am safe. This feeling will pass. I have coped before and I can cope now. I am stronger than I think."