Anxiety, Panic & Overwhelm
Reframe for 5 minute reset
I feel like I'm about to panic
5 minute guided tool
No speech. No fake calm. Work with feel like im about to panic through one grounded move.
Tool fit
Reframe fits feel like im about to panic because the meaning around it can become heavier than the moment. Use a short split: separate body alarm from actual external danger.
IF
IF feel like im about to panic is happening right now and the trap is trying to think your way out while the alarm is still firing
THEN
- Start with feel like im about to panic, not the whole backstory.
- lower the physical alarm first: feet down, eyes on one object, longer exhale than inhale
- Keep it small. Your job is not to fix all of feel like im about to panic; it is to change the next sixty seconds.
- Block the immediate risk: spiraling into symptom-checking or escape decisions.
- Pick one sensory reset: cool water on hands, focus on one object, step into different light, or change rooms.
- If this is increasing pressure instead of lowering it, stop here. Switch paths, step away from the tool, or use real-world support.
WHY
This works because panic narrows attention and makes normal sensations feel threatening. A short reframe uses separate body alarm from actual external danger so the trap does not become the instruction.