Personal Panic Disorder Management Plan

Emergency Contact Information

• Primary Care Physician: [Name] _____________________________ Phone: ________________
• Mental Health Provider: [Name] _____________________________ Phone: ________________
• Emergency Contact: [Name] _________________________________ Phone: ________________
• Crisis Hotline: 988 (Suicide & Crisis Lifeline)

Identifying My Panic Attack Symptoms

Check your common symptoms:

• Rapid heartbeat
• Chest pain or tightness
• Shortness of breath
• Dizziness
• Trembling or shaking
• Sweating
• Nausea
• Fear of losing control

My Emergency Response Plan

Step 1: Initial Response

1. Find a safe, quiet place if possible
2. Focus on breathing: Inhale for 4 counts, hold for 4, exhale for 4
3. Remind yourself: "This is temporary and will pass"

Step 2: Grounding Techniques

• Name 5 things you can see
• Touch 4 things you can feel
• Listen for 3 different sounds
• Notice 2 things you can smell
• Identify 1 thing you can taste

Step 3: Medication Protocol

As prescribed by your doctor:

• Emergency medication: ________________
• Dosage: ________________
• Maximum frequency: ________________

When to Seek Immediate Help

• If symptoms are worse than usual
• If you have thoughts of self-harm
• If you experience chest pain that doesn't subside
• If you feel unable to cope alone

Daily Management Strategies

1. Regular exercise: ________________
2. Meditation time: ________________
3. Therapy appointments: ________________
4. Support group meetings: ________________

Keep this plan accessible at all times. Review and update regularly with your healthcare provider.