Panic Plan

Describe your last surge in body words, such as heart, breath, heat, dizziness, or an urge to get out. Leave out any global label about yourself.

Write three true sentences you want to see during a surge. Include the idea that the feeling can peak and then fall.

Choose one grounding action you can do in place, and one safe way to change rooms if you need space. Write both in order.

Write how you will treat yourself in the hour after, including water, a short walk, or a text to a trusted person. Keep the plan small.

Pick a calm time this week to read the plan out loud once. Write the day, the time, and where you will keep the card.