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Created: 8/20/2025
Updated: 8/23/2025

What to do during a panic attack when you are alone

🎞️ The Sizzle Reel: During a solo panic attack: Get safe, use ice/cold water, box breathe, call someone, use 5-4-3-2-1 grounding, remind yourself it will pass in 10-20 minutes.

Full Details

## Solo Panic Attack Survival Guide When panic strikes and you're alone, this step-by-step guide can be your lifeline. ### Immediate Actions (First 30 Seconds) **1. Get to Safety** - If driving, pull over immediately - Sit or lie down - Loosen tight clothing - Get to familiar space if possible **2. Acknowledge What's Happening** Say out loud: "I'm having a panic attack. It's temporary. I've survived this before." **3. Start Breathing Protocol** - Hand on chest, hand on belly - Breathe into belly hand - Count: In for 4, hold for 4, out for 6 - Repeat minimum 4 cycles ### Minutes 1-5: Grounding Phase **Temperature Regulation:** - Splash cold water on face - Hold ice cubes or frozen peas - Stand in front of open freezer - Cold activates parasympathetic nervous system **5-4-3-2-1 Technique:** - 5 things you see - 4 things you can touch - 3 things you hear - 2 things you smell - 1 thing you taste **Movement Options:** - Shake your hands vigorously - March in place - Do wall push-ups - Stretch arms overhead ### Minutes 5-10: Stabilization **Connect With Someone:** - Call a trusted person - Text "having panic attack, just need to know you're there" - Crisis text line: Text HOME to 741741 - Listen to a saved voicemail from loved one **Use Technology:** - Panic attack apps (Rootd, DARE) - Guided meditation (Headspace SOS) - Calming playlist ready on phone - Watch predetermined calming video **Cognitive Techniques:** - Count backwards from 100 by 7 - Name all states alphabetically - Recite song lyrics - Describe your surroundings in detail ### Minutes 10-20: Recovery **Gentle Self-Talk:** - "This feeling is temporary" - "My body is trying to protect me" - "I am safe right now" - "This will pass like it always does" **Body Scan:** - Start at toes, release tension - Work up through body - Unclench jaw - Drop shoulders - Soften belly ### After the Attack **Immediate Recovery:** - Sip room temperature water - Eat something small (crackers) - Avoid caffeine - Don't analyze what happened yet - Rest without sleeping if daytime **Document for Later:** - Time and duration - Potential triggers - What helped most - Severity 1-10 - Physical symptoms ### Create Your Emergency Kit **Physical Items:** - Ice pack in freezer - Essential oil (lavender/peppermint) - Stress ball or fidget - Soft blanket - Comfort object **Digital Toolkit:** - Emergency contacts starred - Calming playlist created - Apps downloaded and tested - Breathing GIF saved - Photos that calm you ### Warning Signs to Watch **Call 911 if:** - Chest pain spreading to arm/jaw - Cannot catch breath after 10 minutes - Fainting or severe dizziness - First panic attack ever - Lasting over 20 minutes ### Prevention When Alone **Daily Practices:** - Morning breathing exercises - Regular sleep schedule - Limit caffeine - Move your body daily - Stay hydrated **Environmental Setup:** - Keep space uncluttered - Have comfort items visible - Good lighting - Safe retreat space identified - Emergency numbers posted ### Remember These Truths - Panic attacks typically peak at 10 minutes - No one has ever died from a panic attack - Your body is having a false alarm - You've survived 100% of previous attacks - Being alone doesn't make it dangerous *Create your panic attack protocol when calm. Practice the techniques daily. Your body remembers what your mind forgets during panic.*

Related Topics & Tags

Debug - Tags data: ["panic attack","crisis","alone","emergency","coping"]
Anxiety Crisis management Self Help #panic attack #crisis #alone #emergency #coping
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Disclaimer

If experiencing chest pain, difficulty breathing lasting over 10 minutes, or fainting, seek immediate medical attention.

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Content Warning

This content may not be suitable for those in crisis. If you're experiencing a mental health emergency, please contact crisis resources immediately.

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How to stop a panic attack in under 5 minutes

Ice on wrists, 4-7-8 breathing, name 5 blue things, call someone, move vigorously. Panic peaks at 10 minutes - you just need to surf the wave, not stop the ocean.

What to do when a panic attack hits in public

Find a quiet spot (bathroom works), use 5-4-3-2-1 grounding, ice/cold water on wrists, and remember: panic attacks are terrifying but not dangerous. This will pass.

How to help someone having a panic attack

Stay calm, don't minimize their experience, help them breathe slowly, use grounding techniques together, avoid crowding, and stay until it passes - usually 10-20 minutes.

Quick help for panic attacks (when you need it now)

Quick tip for panic attacks: Ground yourself using 5-4-3-2-1 (5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste).

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