Basics
Panic attack or emotional crisis
Breathes fast, trembles, tunnel vision, wants to run or doesn't listen.
Do this nowTap each step when done
- 1Stop the movement if there's no immediate danger.
- 2Breathe slowly. Exhale longer than you inhale.
- 3Speak slowly and briefly. "You're at home, it's 3 o'clock, you're safe."
- 4Offer comfort: water, shade, or a blanket.
- 5Give them a simple task. It gives control back.
- 6Use STOP: Stop, Think, Observe, Plan.
- 7Talking about not wanting to live? Stay with them and call 988 together.
Don't
- Don't make them recount what they went through.
- Don't say "everything will be fine" if you don't know that.
- Don't promise what you can't deliver.
- Chest pain? Don't assume it's panic: 911.
Have ready
- 988 and 1-800-985-5990 saved in every phone.
- Meals and sleep at fixed times.
- Official news only at fixed times.
Key factDisaster Distress Helpline (SAMHSA): 1-800-985-5990, call or text, free, 24/7, available in Spanish. Crisis: 988 (press 2 for Spanish, or text "AYUDA"). Immediate danger: 911.
More detail
Ch. 25 · Mental health and personal safetyOpen chapterCh. 1 · Fundamentals: mindset and prioritiesOpen chapter
Next urgent cardUnconscious person / not breathing: CPR and AED
Reviewed: Nov 2026 · Sources: Chapter 25 · Mental health and personal safety
