How to stop a panic attack in under 5 minutes

## Emergency Panic Attack Protocol: Your 5-Minute Rescue Plan When panic hits, you don't need a meditation retreat - you need immediate, practical tools that work even when your brain is offline. ### The 5-Minute Emergency Kit **Minute 1: Shock the System** - **Ice cube on pulse points** (wrist, neck) - Triggers mammalian dive response - Slows heart rate instantly - Hold for 30 seconds - Alternative: Very cold water on face **Minute 2: Emergency Breathing** - **4-7-8 Technique** - Inhale through nose: 4 counts - Hold: 7 counts - Exhale through mouth: 8 counts - Repeat 3 times - Forces CO2 rebalance - Can't hyperventilate doing this **Minute 3: Cognitive Hijack** - **5 Blue Things** (or any color) - Forces specific visual scanning - Engages prefrontal cortex - Breaks catastrophic thinking - Alternative: Count backwards from 100 by 7s **Minute 4: Connection or Movement** - **Call someone** (even voicemail) - Hearing a voice grounds you - OR **Vigorous movement** - Jumping jacks, run in place - Burns adrenaline immediately **Minute 5: Anchor Statement** - Repeat: "This is panic, not danger" - "I've survived this before" - "Peak is 10 minutes max" - "My body is doing its job" - Set timer for 10 minutes as proof ### Why These Work **Ice/Cold Water** - Activates parasympathetic nervous system - Triggers diving reflex - Immediate physiological override - Impossible to ignore sensation **4-7-8 Breathing** - Longer exhale activates vagus nerve - Prevents hyperventilation - Gives counting focus - Physiologically calming **5 Blue Things** - Specific task occupies anxious brain - Requires present-moment awareness - Visual processing calms amygdala - Can't catastrophize while searching **Movement** - Literally burns stress hormones - Completes fight/flight cycle - Releases muscle tension - Provides control sense ### The 10-Minute Truth **Panic Attack Timeline:** - 0-3 minutes: Rapid escalation - 3-7 minutes: Peak intensity - 7-10 minutes: Plateau - 10-20 minutes: Gradual decrease - 20-30 minutes: Return to baseline **You Cannot:** - Die from panic attack - Have heart attack from panic - Go "crazy" permanently - Lose complete control - Pass out (blood pressure rises) ### Alternative Quick Techniques **The TIPP Method:** - **Temperature**: Ice/cold - **Intense exercise**: 1 minute - **Paced breathing**: Exhale longer - **Paired muscle relaxation**: Tense and release **The 5-4-3-2-1:** - 5 things you see - 4 things you touch - 3 things you hear - 2 things you smell - 1 thing you taste **The Butterfly Hug:** - Cross arms over chest - Hands on opposite shoulders - Alternate tapping - Bilateral stimulation - 30 seconds minimum ### What NOT to Do **Avoid:** - Fighting the panic (makes it worse) - Googling symptoms - Calling 911 repeatedly - Fleeing randomly - Alcohol/substances ### Post-Panic Recovery **Immediately After:** - Gentle movement (walk) - Hydrate slowly - Eat something small - Rest without sleeping - Journal what helped **Within 24 Hours:** - Process with someone - Identify triggers if possible - Plan for next time - Self-compassion essential - Consider therapy ### Building Panic Resilience **Daily Prevention:** - Regular exercise - Limit caffeine - Sleep consistency - Stress management - Meditation practice **Create Panic Plan:** 1. My warning signs are: ___ 2. I'll immediately: ___ 3. My anchor phrase: ___ 4. Person to call: ___ 5. Safe space to go: ___ ### When It's More Than Panic **Seek Emergency Care If:** - Chest pain radiating to arm - First panic attack over 40 - Lasting over 30 minutes - With severe headache - Fainting occurs **Consider Therapy If:** - Weekly panic attacks - Avoiding life activities - Developing phobias - Using substances to cope - Quality of life impacted ### The Reassurance You Need **Remember:** - Panic is terrifying but harmless - Your body is protecting you (incorrectly) - You've survived 100% of past panics - This will pass - You're not alone **Statistics for Comfort:** - Peak is ALWAYS under 10 minutes - 1 in 3 people experience panic - Highly treatable condition - Not a sign of weakness - Common in successful people *Panic attacks are your body's smoke alarm going off when there's no fire. These techniques don't stop the alarm - they help you stay calm until it automatically shuts off. And it always does.*