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Panic Attack Script

We often have to face triggers and difficult moments that hit us like a wave of harsh feelings and body sensations. I wrote this script to help us get through this tough time and bring us back into the here and  now, the reality of the current moment. 


This is only a temporary moment in time, it will not last forever.

This is your permission and invitation to come back into the present moment.

You can notice the thoughts, but just leave them be.

Increase your awareness of your body, where are your hands, what are your feet doing.

Take an inventory of your body, have you had enough to eat and drink today, did you get enough sleep last night, do you have a headache, are you breathing fast.

Wiggle your hands, tap your feet on the ground. Is the ground soft or hard?

Increase your awareness of your senses, what do you hear, what do you smell, taste and feel.

Try to find something to soothe your senses, putty, something soft or squishy, hot tea, ice, a hot bath.

If your current environment feels threatening, step outside and see what that is like, what does it sounds like, feel like, smell like.

Count your breaths, 1-2-3-4-5 on the inhale, 1-2-3-4-5 exhale. Continue this pace and rhythm.

If it feels right, turn on a playlist on Tibetan singing bowls, 432hz, or any calming music that is not tied to a negative cognition.

Come back into the present reality where you are safe and you have your needs met.

You are not in that negative thought or memory in this current moment, you are grounded in the here and now.

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