Panic can feel frightening and overwhelming. This short plan offers something simple to return to. Start with safety, then choose one manageable step. You do not have to feel calm or complete an exercise perfectly to use it.

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A short plan when panic rises

Check safety first. New, severe or unusual symptoms, including fainting, need medical advice; do not diagnose them from this sheet. For a possible medical emergency, including severe breathing difficulty or new chest pain that feels heavy or spreads to an arm, back or jaw, call local emergency services: 112 or 999 in Ireland. Do not wait for a calming exercise to help. Also get emergency help if you cannot keep yourself safe or are at immediate risk of harming yourself or someone else.

Get to a safe position. If driving or using equipment, deal with immediate safety first.
Take one moment at a time. If a health professional has assessed this familiar pattern as panic, try: “I can take this one moment at a time.”
Let breathing be gentle. Do not force deep breaths or hold your breath. If focusing on breathing makes things harder, notice an ordinary detail, such as the colour of a nearby object, instead.
Choose a manageable next action. Sit somewhere safe, notice what is supporting your body or contact someone you trust. You could say: “I feel overwhelmed. Could you stay with me for a while?”

If you can, fill in the two personal prompts at a quieter moment and keep the sheet somewhere easy to find. Leaving a prompt blank is fine.

A phrase or ordinary detail I find helpful:

Someone I can contact / one next step:

Seek professional help if attacks recur, fear of another attack grows or daily life is becoming restricted. This sheet is an aid, not a test you must get right or a substitute for assessment.

Someone to talk to in Ireland: Samaritans 116 123, or text HELLO to 50808 for Text About It. Free, 24 hours. Use emergency services for immediate danger.

jonathanhaverkampf.com · 2 October 2026 · Educational information. Sources: NHS panic disorder, HSE panic attacks and HSE urgent support.

After the intense moment

Give yourself time to settle. Feeling shaken afterwards does not mean you handled it badly. Attend to ordinary needs such as rest or water if appropriate. If it helps, make one brief note about what you noticed and what you want to discuss with a professional; avoid turning it into prolonged checking.

If fear is narrowing your life, ask for help planning a safe, manageable return to activities. You do not need to force yourself into a frightening situation or ignore possible medical symptoms.

When a broader check may help

Anxiety can affect the body, but similar symptoms can have other explanations, including thyroid or heart problems, or the effects of medicines, alcohol or other drugs. A GP can help work out what needs attention. Tell them about new or changing symptoms and any recent changes in medicines or substance use. Medication options and changes need to be discussed with a qualified prescriber.

Anxiety can also occur alongside depression, OCD or trauma-related difficulties. You do not have to work out the right label yourself. Mention anything else that is making life harder, so support can fit the whole picture.

Further information: MedlinePlus: how panic is assessed; Mayo Clinic: anxiety and other health factors; NICE assessment guidance.

When more support would be useful

Speak with a GP or qualified mental health professional if attacks recur, you fear the next attack, avoidance grows or work, travel, relationships or daily life are affected. Seek help sooner if you are relying on alcohol or drugs, feel depressed or have concerns about safety. Treatment should fit your circumstances; this plan is educational.

Safety first: new, severe or unusual physical symptoms need medical assessment; do not assume they are anxiety. For immediate danger, a possible medical emergency or inability to stay safe, contact local emergency services. In Ireland call 112 or 999. HSE urgent support lists further options.

Urgent support: if you are having thoughts of suicide or self-harm, contact your GP, out-of-hours GP or mental-health team promptly, even without immediate danger. You can ask someone you trust to help you make contact.

For public and lower-cost routes, see the anxiety resources in Ireland guide. You can use these resources without booking an appointment.

If you are looking for personal support in Dublin, read about therapy for panic attacks with Jonathan Haverkampf. The plan and other free resources remain available whether or not you choose a private appointment.

Questions people often have

Do I have to focus on breathing?

No. Gentle breathing is one option. If it makes you more uncomfortable, turn attention to ordinary details around you or ask someone for support. Breathing exercises cannot rule out a medical cause.

What if the plan does not stop the panic?

You have not failed if the panic continues. The plan offers a few possible next steps; it cannot promise to stop symptoms. If attacks keep happening or get in the way of daily life, speak with a GP or qualified mental health professional about support and treatment.

Sources

For physical warning signs and urgent support: HSE chest pain; NHS shortness of breath; HSE urgent mental-health help.

HSE panic attacks; NHS panic disorder; NHS breathing exercises; MedlinePlus panic disorder. For planned work on avoidance, see HSE guidance about fears.

Sources checked 2 October 2026. Educational information, not diagnosis, a treatment programme or emergency care. You can stop reading when you have a useful next step.

Panic Attack Plan: What to Do During and After a Panic Attack