Taming the Panic - What to do before, during and after a panic attack, for adults and the people who support them

Understand your panic, ride out the wave and take back the places you have started to avoid

A panic attack can feel like an emergency, even when your body is safe. This practical guide explains what is really happening during an attack and why panic keeps coming back. It then gives you a clear plan for each stage: before, during and after. It also includes a chapter for partners, friends and family who want to help.

What's inside

• How panic works – the body's alarm system, the panic cycle and why avoidance keeps the fear alive, with a worked real-life example
• Your early warning signs – triggers, hidden vulnerability factors, an anxiety thermometer and your personal panic profile
• Lowering your baseline – sleep, caffeine, alcohol, movement, worry time and a 7-day planner
• Riding the Wave – a 5-step plan for the moment panic hits: name it, breathe, ground, allow, stay
• Panic in tricky places – adapted for driving, work, shops, public transport, flying, night-time and more
• Helping someone through panic – what to say, what to avoid, and how to support without enabling
• After the attack – recovery, reflection, self-compassion and handling the fear of the next one
• Breaking the fear of fear – step-by-step exposure ladders, body-sensation exercises and dealing with setbacks
• When to seek professional help – red flags, treatment options and preparing for your appointment

What you get

• 37-page PDF in A4, with 11 chapters
• 10 interactive checklists + a 4-week action plan
• Fillable worksheets: Panic Tracker, Personal Panic Plan, Exposure Ladder, Exposure Practice Log, Thought Challenge Sheet, 7-Day Baseline Planner, Weekly Reflection and a cut-out Coping Card
• Quick Reference Card to keep on your phone or fridge
• Instant download – fill it in on screen or print it

Who it's for: Adults who experience panic attacks, and the people who support them. It suits you if attacks seem to come out of nowhere, if you have started avoiding shops, transport or driving, or if you want to help a partner, friend or family member feel calmer and more confident.

For general information only – not a substitute for professional medical or psychological advice.