Managing Panic While Seeking Help

Panic is a natural response to crisis situations, but it can interfere with effective help-seeking. Learning to manage panic while still taking action is a crucial skill for navigating emergencies successfully.

Physiological Panic Management

Breathing Techniques: - 4-7-8 Breathing: Inhale for 4 counts, hold for 7, exhale for 8. Repeat 3-4 times. - Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat as needed. - Belly Breathing: Place one hand on chest, one on belly. Breathe so that only the belly hand moves. Grounding Techniques: - 5-4-3-2-1 Method: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. - Physical Grounding: Feel your feet on the ground, press your palms together, or hold a cold object. - Present Moment Awareness: Remind yourself where you are, what date it is, and that you're taking action to address the situation. Physical Panic Symptoms Management: - If you're hyperventilating, breathe into a paper bag or cupped hands - If you're feeling faint, sit down and put your head between your knees - If your hands are shaking, use voice-to-text for messages or ask someone to dial for you - If you can't remember numbers, use contacts saved in your phone

Cognitive Strategies

Positive Self-Talk: - "I can handle this one step at a time" - "Help is available and I'm going to find it" - "I've gotten through difficult situations before" - "It's okay to feel scared and still take action" Focus Statements: - "Right now I need to [specific next action]" - "The most important thing right now is [immediate priority]" - "I can deal with everything else after I handle [urgent need]" Reality Testing: - "What do I actually know is true right now?" - "What's the most likely outcome if I take action?" - "What would I tell a friend in this situation?"

Communication Strategies When Panicked

Be Upfront About Your State: "I'm really panicked right now because [situation], but I need your help with [specific need]." Ask for Patience: "I'm having trouble thinking clearly because of what's happening, so please be patient with me if I repeat myself or seem confused." Request Specific Communication: "Can you speak slowly and clearly? I need to make sure I understand what you're telling me."

"Can you text me the important details so I have them written down?"

Use Helpers for Complex Tasks: "I'm too shaken up to make this call effectively. Would you be willing to call [person/service] for me?"

"Can you help me think through what information I need to give the doctor/police/insurance company?"

Accepting Imperfection

One of the biggest obstacles to getting help during panic is the feeling that you need to handle everything perfectly. Accepting that crisis situations are inherently messy and that "good enough" is sufficient can free you to take action:

Permission-Giving Statements: - "I don't need to have all the answers right now" - "It's okay to ask for help even if I'm not explaining everything perfectly" - "People will understand that I'm in a crisis situation" - "I can provide more details later when I'm thinking more clearly" - "Making an imperfect call for help is better than making no call at all"

When Panic Is Overwhelming

Sometimes panic becomes so overwhelming that it significantly impairs your ability to seek help. In these situations:

Ask Someone Else to Take the Lead: "I'm too panicked to think straight. Can you make the calls/decisions for the next few minutes?" Use Crisis Hotlines: National crisis hotlines can provide immediate support and help you figure out next steps: - National Suicide Prevention Lifeline: 988 - Crisis Text Line: Text HOME to 741741 - SAMHSA National Helpline: 1-800-662-4357 Seek Immediate Professional Help: If panic is preventing you from taking necessary action in a genuine emergency, this itself becomes an emergency requiring professional intervention.