Hi. I'm glad you're here.

First things first.

If you have never had this checked by a doctor, or if this feels different from your usual attacks, or if you're not sure, call 911 or get to an emergency room now. It is always okay to get checked. Nobody there will think you're silly.

If you know this is panic, keep reading.

This feels terrible.

It is not dangerous.

Your body's alarm is going off. There is no fire.

It will peak.

Then it will pass.

It always passes. Every single one has passed.

You don't have to fight it.

Just let it be here for a minute.

Breathe out slowly, like you're blowing on hot soup.

Let your shoulders drop.

Breathe in low, into your belly.

Out slowly again.

Look around the room.

Name the things you can see. The lamp. The window. The chair.

Listen for a sound outside.

Feel your feet on the floor.

You're still here.

You're doing it.

Keep breathing out slowly.

It's already starting to come down, even if you can't tell yet.

When it's over, be kind to yourself.

Get a glass of water.

Call someone if you want to.

And tomorrow, if you haven't yet, tell your doctor about these. There is real help, and it works.

It passes.

— Kevin

When you feel better: back to the main page · [email protected]
Last updated September 16, 1999