Panic Attack Guide with Wallet Card, Step by Step Calm Down Plan, Printable PDF

This panic attack guide gives you a step-by-step plan for the worst minutes of a panic attack, written so you can follow it when you can barely think. It includes a wallet card to cut out and carry, so the first steps are always with you.

The guide follows a panic attack in three stages (the first minute, the peak and the come-down) and gives you one or two tools for each.

WHAT'S INSIDE (13 pages)
- What is happening in your body, and why it always ends
- An emergency script to read slowly, in order, mid-attack
- Stage 1, the first 60 seconds: the physiological sigh
- Stage 2, the peak: 5-4-3-2-1 grounding and riding it out
- Stage 3, the come-down: gentle tools for the next 30 minutes
- What to do alone, and how someone with you can help
- Common moves that make panic worse
- A wallet card to print and cut out
- A 7-day attack log and a page to build your own panic plan
- QR codes for the free Recalibrate app on iPhone and Android

WHO IT'S FOR
- Anyone who has had a panic attack and is afraid of the next one
- People who want a plan on paper they can hold mid-attack
- Partners, friends and parents who want to know how to help

Print it now and put the wallet card in your bag or phone case today.

FORMAT
13-page A5 PDF. Instant digital download, nothing is posted. Print at home on A5 or A4 paper or read it on your phone, tablet or computer.

HOW TO DOWNLOAD
Once your payment goes through, the file is in your Etsy account under Purchases and Reviews, and a link arrives by email.

ABOUT RECALIBRATE
Recalibrate (recalibratepain.com) is a nervous system education project and app, founded by a former professional athlete and coach. The free Recalibrate app helps you track symptoms and spot your patterns over time.

PLEASE NOTE
This is an educational resource, not medical advice, diagnosis or treatment. If symptoms are severe, new or getting worse, please speak to a qualified healthcare professional. For personal use only. Please don't share or resell the file.