When Panic Hits

Updated: Sep 19

Riding the Wave of Panic Attacks

When panic strikes, it can feel like everything speeds up: pounding heart, short breath, tight chest, spiralling thoughts. It may feel like losing control or that something terrible is about to happen.

Panic is the body’s emergency system in overdrive. It’s intense and distressing, but it’s not dangerous. The wave will pass.

In the Moment: What Helps

You don’t need to do everything—just one or two things that feel possible right now.

Steady your breath: try breathing in for 4 counts and out for 6. If breath focus makes things worse, skip it.
Ground through your senses: notice 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
Soothing touch or movement: place a hand on your chest, try the Butterfly Hug (light left–right tapping), walk, or stretch.
Name what’s happening: remind yourself, “This is panic. It feels awful, but it’s not dangerous. It will pass.”
Reach out or imagine support: text someone or picture a steady presence beside you.
Say a coping statement to yourself: remind yourself with words that bring steadiness, like “This will pass” or “I am safe in this moment.”

After the Wave

As panic eases, you may feel shaky, drained, or tearful. That’s normal. Recovery matters: drink water, wrap up in something familiar, rest, or write down what helped. You might offer yourself a phrase like, “That was hard. I got through it. I’m safe now.”

Beyond the Moment

If panic attacks happen often, or if you’re starting to avoid situations “just in case,” it doesn’t mean you’re failing. Your body is trying to protect you but may need new tools.

Sometimes it helps to have something structured to lean on between sessions — a guide you can return to in your own time.

The When Panic Attacks workbook, developed by the Centre for Clinical Interventions (CCI WA), is available as a series of free downloadable modules. It’s based on cognitive behavioural therapy (CBT), a well-researched approach for managing anxiety and panic. Each module combines clear information with worksheets and practical exercises, designed to be worked through step by step.

Some people use the modules on their own, while others find them helpful alongside therapy — as a way to reflect between sessions, practise skills, or revisit strategies at their own pace.

You can Explore the Clinical Interventions (CCI WA) When Panic Attacks Program by downloading the PDF modules below.

You Are Not Alone

Panic is loud, but it doesn’t mean your body is against you—it’s just being overprotective. With time, support, and practice, your nervous system can learn steadier patterns. You don’t have to do it alone.