Anxiety & panic · 4 min read
When anxiety turns into panic: a few first steps
Panic can feel sudden, physical and frightening. You do not have to solve the whole story in the middle of a wave. A useful first aim is simply to help the next minute feel a little more workable.
24 August 2026
Name what is happening
If it feels safe, try a simple sentence such as “This is a strong alarm response” or “My body feels scared right now.” Naming the experience can create a little space between you and the fear without arguing with it.
Come back to the room
Let your eyes move slowly around you. Notice three colours, the support beneath your feet, or the temperature of the air. Gentle orientation can remind your nervous system that this moment is happening here, not everywhere at once.
Choose one small support
You might loosen tight clothing, take a sip of water, sit near someone you trust, or use a slower exhale if that feels comfortable. Keep the step small. The aim is not perfect calm; it is a little more choice.
After the wave
When the intensity has passed, be kind to the tiredness that can follow. Notice what helped and what support you might want next time. If panic is recurring, distressing or affecting daily life, a qualified health professional can help you explore options suited to you.