5-Minute Resets
Five-Minute Panic Reset
For when your body thinks something is an emergency and you need it to stand down.
- 1If you can, splash cold water on your face or hold something cold — it genuinely helps interrupt panic physiologically.
- 2Name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.
- 3Breathe out longer than you breathe in — try 4 seconds in, 7 seconds out.
- 4Remind yourself, even if it doesn't feel true yet: "This is real, and it will pass. I have survived this before."
- 5Stay where you are until it eases. You don't have to fix anything else right now.