First five minutes
- Exhale slowly for longer than you inhale. Try in for 4, out for 6.
- Put both feet on the floor and name five things you can see.
- Unclench your jaw, lower your shoulders and sip water slowly.
What it can feel like
- Racing thoughts, tight chest, shaky hands, anger, panic, crying or feeling unreal.
- Wanting to escape, fix everything immediately or shut down.
Why it can happen
- Stress, panic, conflict, trauma reminders, sensory overload, caffeine, tiredness and uncertainty can all switch on the body's alarm system.
- The goal is not to force calm instantly. It is to send your body enough safety signals to come down gradually.
What can help
- Use one grounding exercise for two minutes before checking whether it helped.
- Change one physical input: light, sound, temperature, posture or distance from the trigger.
- After the wave settles, choose one next step rather than ten.
Free support options
- Use Thrive & Rise breathing tools and the panic attack guide.
- Seek urgent help if you feel unsafe or might hurt yourself.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.
Keep exploring this safely
These connected guides may help you understand the next layer of what you are feeling.