PANIC S(A)RB SYSTEM
A practical step-by-step framework for responding to panic
Panic can make everything feel urgent. Your body may react strongly, your thoughts can move quickly towards danger, and it may become difficult to decide what to do next.
The Panic S(A)RB System gives you a short sequence to return to:
S — STOP
Pause before reacting automatically.
(A) — ACKNOWLEDGE
Recognise what is happening: “This feels like panic. My alarm system is activated.”
R — REGULATE
Use grounding, orientation, comfortable breathing or sensory support to help your nervous system.
B — BEHAVIOUR
Choose a helpful next action rather than allowing panic to make every decision.
Inside the full guide you will find:
• a clear explanation of the S(A)RB framework
• an accessible explanation of the panic cycle
• common panic sensations
• a printable personal S(A)RB panic plan
• grounding and regulation ideas
• sensory-regulation suggestions
• a regulation menu
• a post-panic reflection worksheet
• guidance around safety behaviours and avoidance
• a personal message from me
• important guidance about when physical symptoms need medical attention
The aim is not to force panic away or to “get it right.”
The framework is designed to create a small amount of space between the alarm response and what happens next. You can practise it while you are calm so that the steps become more familiar when you need them.
Your regulation strategies can be personal to you. What matters is finding safe ways to reconnect with the present and choose your next action with more awareness.
If panic is recurring, causing significant distress or leading you to avoid important parts of your life, appropriate professional support can help.
