Panic SOS

A step-by-step sequence to help you ride out a panic wave: ground, breathe, observe.

About This Exercise

Panic SOS is a step-by-step guided protocol for surviving a panic attack. It combines grounding, controlled breathing, and cognitive reframing in a sequence designed to reduce peak panic intensity and shorten episode duration.

What It Helps With

• Active panic attacks
• High-anxiety moments
• Anticipatory anxiety before feared situations
• Building confidence that panic is survivable

The Science

Panic attacks, while intensely distressing, are not dangerous. The key insight from CBT for panic disorder is that panic escalates when we catastrophize symptoms ("I'm dying") and subsides when we observe them non-judgmentally. This exercise applies that principle in real time.

📚 This static version is provided so search engines, accessibility tools, and AI crawlers can read the page without JavaScript. Open the interactive version for the full experience.