Panic Attack Emergency Plan

Create a step-by-step plan I can use during a panic attack, plus strategies to reduce them.

My experience: [FIRST PANIC ATTACK / OCCASIONAL / FREQUENT / PANIC DISORDER]
Symptoms I get: [RACING HEART / CAN'T BREATHE / DIZZINESS / CHEST PAIN / DEREALIZATION / FEAR OF DYING]

Provide:
1. **What's Happening**: A reassuring explanation of what a panic attack is (and isn't — it's not a heart attack)
2. **Emergency Protocol**: A numbered step-by-step to follow DURING an attack (simple enough to read while panicking)
3. **Breathing Technique**: The 4-7-8 or box breathing method with clear instructions
4. **Grounding Exercise**: The 5-4-3-2-1 senses technique, step by step
5. **Self-Talk Script**: Exact phrases to say to myself during an attack
6. **Phone Note**: A condensed version I can save on my phone for emergencies
7. **After an Attack**: What to do in the hour after a panic attack
8. **Prevention Habits**: Daily practices that reduce panic attack frequency
9. **Trigger Awareness**: How to identify and gradually desensitise to triggers
10. **When to Get Help**: Signs I need professional support and what treatments work for panic

Create a step-by-step plan I can use during a panic attack, plus strategies to reduce them.

My experience: [FIRST PANIC ATTACK / OCCASIONAL / FREQUENT / PANIC DISORDER]
Symptoms I get: [RACING HEART / CAN'T BREATHE / DIZZINESS / CHEST PAIN / DEREALIZATION / FEAR OF DYING]

Provide:
1. **What's Happening**: A reassuring explanation of what a panic attack is (and isn't — it's not a heart attack)
2. **Emergency Protocol**: A numbered step-by-step to follow DURING an attack (simple enough to read while panicking)
3. **Breathing Technique**: The 4-7-8 or box breathing method with clear instructions
4. **Grounding Exercise**: The 5-4-3-2-1 senses technique, step by step
5. **Self-Talk Script**: Exact phrases to say to myself during an attack
6. **Phone Note**: A condensed version I can save on my phone for emergencies
7. **After an Attack**: What to do in the hour after a panic attack
8. **Prevention Habits**: Daily practices that reduce panic attack frequency
9. **Trigger Awareness**: How to identify and gradually desensitise to triggers
10. **When to Get Help**: Signs I need professional support and what treatments work for panic