Panic Attack Strategies: 20 Coping Tables
When panic strikes, a fast, practical response matters. This toolkit offers 20 strategy tables, each breaking down a trigger and reaction and pairing it with a technique, step-by-step instructions and the benefit it provides.
What's Inside
- Breathing: box breathing, 4-7-8 breathing, diaphragmatic breathing, slow pursed-lip breathing
- Grounding: 5-4-3-2-1 method, holding ice, naming objects, feet-on-ground exercises
- Cognitive: fact-checking, thought stopping, reframing sensations, thought labeling
- Movement: walking, stretching, jumping jacks, yoga poses
- Visualization and distraction: safe place visualization, color breathing, sensory focus objects
- Social support and food and drink: trusted contacts, active listening, hydration, blood sugar stabilization
- Total: 20 trigger, reaction, strategy, steps and benefit tables
How It Helps You
- Gives clear steps instead of vague advice
- Offers several approaches so each person can find what works
- Easy to hand out or review in a session
Ways to Use It
Use the tables as session handouts, a personal coping reference, or a training resource.
Who It's For
Therapists, school counselors and mental health professionals working with people who experience panic attacks or acute anxiety.
Format
PDF (print-ready) and PPTX (editable). 20 tables. Instant download.
Need more than one?
If coping strategies are part of your work, the behavior bundle adds more tables on regulation and de-escalation. The Behavior and Emotional Support Mega Bundle brings together 10 related resources in one download, and you save 25% compared to buying each item separately.
