Anxiety, Panic & Overwhelm
Reset for 5 minute reset
I Think I'm Having a Panic Attack
5 minute guided tool
No speech. No fake calm. Work with panic attack through one grounded move.
Tool fit
Reset fits panic attack because the trap is trying to think your way out while the alarm is still firing. Use a short interruption: lower the physical alarm first: feet down, eyes on one object, longer exhale than inhale.
IF
IF panic attack is happening right now and the trap is trying to think your way out while the alarm is still firing
THEN
- Start with panic attack, 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 panic attack; 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 reset uses feet, breath, hands, and room orientation to create enough space for delay every decision until the body drops one notch.