Quick Access - Panic Attack Coping Skills: Managing Anxiety & Panic in the Moment

When panic hits and everything feels out of control — this tool is designed to help.

A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes, accompanied by physical symptoms such as racing heart, shortness of breath, dizziness, and a sense of impending doom. Panic Disorder occurs when panic attacks are recurrent and lead to persistent worry about future attacks or avoidance behaviors. Evidence-based treatments include Cognitive Behavioral Therapy (CBT) with interoceptive exposure, and somatic regulation techniques such as diaphragmatic breathing and the physiological sigh. This quick-access card translates those clinical frameworks into structured, in-the-moment guidance.

This physician-verified coping skill card offers structured, in-the-moment strategies drawn from CBT and somatic regulation — two of the most evidence-based frameworks for addressing panic and anxiety. Clear, step-by-step, and designed for real moments.

What you get:

• 1 quick-access coping skill card (2-page PDF)
• Step-by-step grounding and breath regulation guidance
• An overview of the panic cycle to support awareness in the moment
• Crisis resources and peer-reviewed clinical references
• Physician-verified, CBT & somatic regulation-informed

Who it's for: Adults navigating panic attacks or anxiety who want a structured, self-guided reference to use in the moment after discussing with their therapist or care team.

📥 Instant download. 2-page PDF. No shipping. No waiting.

⚠️ This card is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment, and does not create a provider-patient relationship. If you are experiencing a mental health crisis or medical emergency, please seek immediate professional care.

Therapist or medical practice? Ask about clinical licensing →

Crisis Resources

• 988 Suicide & Crisis Lifeline — Call or text 988 (24/7)
• Emergency Services — Call 911 or go to your nearest ER
• International — findahelpline.com or iasp.info