Panic Attack Guide

Panic Attack Guide is an evidence-based, plain-language resource for people experiencing panic attacks, covering everything from the first wave through recovery. It explains what a panic attack is, common physical and mental symptoms, short-term triggers, and how clinicians distinguish panic from a heart attack.

The guide includes a 60-second step-by-step script for use in the middle of an attack. It centers on naming the episode, slow 4-7-8 breathing, 5-4-3-2-1 grounding, planting the feet, and waiting the attack out. It also lists crisis and emergency helplines for the United States, the European Union, the United Kingdom, and other countries.

The site is written for people in the middle of an attack as well as those looking for longer-term help. It covers treatment options including cognitive behavioral therapy, SSRIs and SNRIs, and self-help practices, and advises talking to a clinician after repeated attacks or when avoidance of places or situations has started.

The guide stresses that a single panic attack does not mean panic disorder and is not necessarily a sign of a medical problem, though a check-up after a first attack is considered reasonable. The site also promotes Brim, an app offering breathing tools, grounding, journaling, and an AI companion, with a free 7-day trial.