THOUGHTS & MIND: PANIC ATTACK
A panic attack can make the body feel suddenly unsafe and out of control. This interactive Thoughts & Mind guide explains what is happening during panic and gives readers practical grounding options they can use without demanding that the panic disappear immediately.
Inside the guide:
• What happens in the body during a panic attack and how the panic cycle can build.
• How to recognise personal early warning signs.
• A step-by-step grounding sequence using orientation, physical support, sound, an anchor and a steady phrase.
• The adaptable 5-4-3-2-1 grounding method.
• Temperature, movement, sensory reduction, breathing and co-regulation options.
• Alternatives for people who find breathing exercises increase panic.
• Guidance on avoiding turning grounding into repeated checking.
• Recovery ideas for after a panic attack.
• Information about recurring panic, avoidance and when professional support may help.
• A fully interactive personal panic plan with fillable sections.
• A personal message from Maggie and clinical sources/further reading.
The fillable PDF can be personalised in a compatible PDF viewer, allowing readers to prepare their own grounding and support plan before they need it.
Space to Breathe Therapy | Thoughts & Mind
