A Checklist to Help You Through a Panic Attack

Apr 24, 2026

Read Time: 5 Min

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LifeStance Health

Read Time: 5 Minutes

A Checklist to Help You Through a Panic Attack

This content has been updated from the previous article published on November 24, 2020.

Panic attacks, a sudden surge of intense fear and discomfort, are more common than many realize. According to the National Institute of Mental Health (NIMH) , an estimated 2.3% of the U.S. population experiences panic disorder each year, with prevalence rates slightly higher in women. If you live with panic disorder or any other anxiety disorder , the fear of a panic attack may worsen your symptoms. One of the best ways to ease that anxiety is to prepare for a possible panic attack and have a plan.

But what if you forget your plan when the time comes?

If you’ve ever had a panic attack , you know that it’s difficult to function during one. Perhaps one of the hardest things to do in the middle of a panic attack is to remember what to do to get to the other side of it. No matter how many times you’ve talked through it with your therapist, it’s hard to recall calming techniques when your mind is racing.

That’s where your panic attack checklist comes in. Print or write out a list of the things you can do if you feel a panic attack coming, and keep the list with you at all times. It may seem small now, but it can change everything if you need it.

How to Make Your Panic Attack Checklist

Not sure what to add to your panic attack checklist? You’re not alone. But you can work through a few quick steps to develop a checklist that will truly help when you need it.

Take Our Quick & Easy Anxiety Questionnaire

Persistent and uncontrollable anxiety that disrupts your daily life could be a sign of generalized anxiety disorder (GAD). Take this assessment to identify symptoms commonly associated with anxiety and understand if you may be suffering from an anxiety disorder.

This health survey is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any personal health concerns. Completion of this survey does not establish a patient-clinician relationship. Responses are NOT monitored. If you are thinking of harming yourself or others please call toll-free 9-8-8 for the National Suicide & Crisis Lifeline (available 24/7), 9-1-1 or go to your nearest emergency room. By proceeding, you acknowledge this disclaimer and agree that this tool is for general awareness only. You assume all risks associated with its use. The survey administrators are not liable for reliance on its content. The above health survey is based on the Patient Health Questionnaire GAD-7.

Over the last two (2) weeks, how often have you been bothered by the following problems?

Step 1 of 8

Question 1*

Feeling nervous, anxious, or on edge

Not At All	Several Days	More than Half the Days	Nearly Everyday

First, take inventory of your mental health toolbox with these questions:

Do I have emergency anxiety medication ? If so, always store it in the same place. If not, consider talking to a psychiatrist about it.
Who can I call if I need someone to help me? This can be a friend, sibling, spouse, or another loved one.
Do my senses get overwhelmed during panic attacks? Which ones? If so, think about how you can dull these senses when needed.
Are there meditations or affirmations I can easily access?
What kind of exercise can I do to get out excess energy?
What other coping mechanisms have I learned from therapy?
Do I know what to do if it becomes a mental health crisis? What about my support system?

Use your answers to these questions to think of resources you can access if you have a panic attack. You may notice that you’re missing resources in some areas. That’s okay. Take this opportunity to bulk up your mental health toolbox. For example, you may find and bookmark some guided meditations made specifically for panic attacks.

LifeStance Health is a national leader in mental, behavioral, and emotional wellness with multiple locations in 33 states. Services vary by location.

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Sample Panic Attack Checklist

Everyone’s checklist will be different because our coping skills are unique. With that said, this sample list can help you understand what your checklist may look like.

What to Do If I Have a Panic Attack

Get to a physically safe location
Take my emergency medication (dosage, location)
Call someone on my support team (names)
Put on affirmations recording in my bookmarks
Cover my eyes with a cool cloth
If I have suicidal thoughts, call 988.
Write down all my worries, cross out the ones that are almost impossible, and then determine what I can do about the remaining worries

If panic attacks interfere with your daily life or you find your symptoms difficult to manage on your own, it may be time to seek professional help. Recent 2026 LifeStance data shows that 79% of patients* experienced improvement in anxiety symptoms during treatment. Support is available, and you don’t have to go through this alone. Reach out to a mental health care professional who can help you build skills and confidence in managing panic attacks.

*amongst 140,000 LifeStance patients with at least moderate anxiety

References

LifeStance Health. (2026, March 27). Measuring Outcomes of Depression and Anxiety Treatment: LifeStance Insights. https://lifestance.com/insight/depression-anxiety-treatment-outcomes/
National Institute of Mental Health (NIMH). (2023). Panic Disorder. — National panic disorder prevalence statistics.

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LifeStance Health

LifeStance is a mental healthcare company focused on providing evidence-based, medically driven treatment services for children, adolescents, and adults.