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Aslan Health Panic Attack Go-To Guide
A physician's seven-page guide to panic attacks: spot early warnings, calm the wave with practiced tools, and build a response plan that holds.
A panic attack is a real alarm that has started firing too easily. This seven-page guide helps you understand what panic is and what it is not, recognize your early warning signs, calm the acute wave with practiced tools, and build a plan that reduces panic's power over time. It accompanies the three-part Aslan Health podcast series on panic attacks.
What is inside
The difference between a panic attack and panic disorder, common symptoms, a medical guardrail, and the cycle that keeps panic going.
Physical and emotional early warning checklists and a 5-Part Trigger Audit with space to write.
Reset tools: gentle 4-7-8 breathing, a 20-second countdown, 5-4-3-2-1 grounding, and an optional cool-water reset.
The conditions that keep panic powerful, and what CBT and medication offer.
Renewal for body, mind, and spirit, with a Personal Panic Response Plan to complete while calm.
Scripture from Isaiah 26:3.
The guidance draws on the National Institute of Mental Health, the NICE guideline on generalized anxiety disorder and panic disorder, the sleep-duration consensus of the American Academy of Sleep Medicine and Sleep Research Society, and a meta-analysis of breathing practices. Sources are listed in the guide.
For two weeks of tracking, use the Panic Attack Log & Early Warning System. For supplements, see the Aslan Health Anxiety Go-To Guide.
This guide cannot diagnose panic disorder or replace professional care. If you are in immediate danger or cannot stay safe, seek emergency help now, or call or text 988 (Suicide & Crisis Lifeline).
Listen to the companion episodes: Part 1, Part 2, and Part 3.
The Aslan Health Podcast with Dr. Mike Hauman — Where Science Meets Soul
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
