PLURderapolis
Panic: breathe through it
You are safe. This will pass. Start with your breath, then ground yourself.
Panicking right now? Start here
Tap to collapse
Two tools that actually help. Do them in order, at your own pace.
1 · Slow your breathing
2 · Ground yourself 5-4-3-2-1
Panic attacks usually peak around ten minutes, then fade. You are already on the way through.
For the friend
Helping someone who is panicking?
Do this
- Stay with them. Your calm presence is the main tool.
- Speak slowly and simply: "You are safe. I am staying right here."
- Breathe with them so they have slow breaths to copy.
- Offer small choices: "Want water? Want to step outside?"
- Ask gently what they took and when, in case medics need to know.
Do not do this
- Do not say "calm down" or "you are fine." It never helps.
- Do not restrain them or crowd them. Give them space.
- Do not leave them alone to ride it out.
Get medics when
- Crushing chest pain, pain spreading to the arm or jaw, or fainting.
- They stop responding to you, or their breathing looks wrong.
- The panic has not eased after 20 to 30 minutes.
- You are unsure about anything. Calling is always the right call.
In danger, or panic will not stop?
Get a real person involved. That is always the right call.
CALL 911Trusted contact
Call someone who knows you, straight from this page.
Share my location
Text your live location to someone you trust.
Silent alert
Show a discreet help message to someone nearby.
Your people
Trusted contacts
Save the people you want one tap away when panic hits. Stored only on this device.
Twin Cities
Support numbers
Crisis lines
Suicide & Crisis Lifeline: 988
MN Warmline (noncrisis support): 651-288-0400
Crisis Text Line: text HOME to 741741
Local support
Sexual Violence Center: 612-871-5111
Cornerstone 24/7 crisis line (domestic abuse): 952-884-0330
Keep reading
Resources
Panic or something else?
Panic can feel like a heart problem: racing heart, chest tightness, trouble breathing. Crushing chest pain, pain spreading to the arm or jaw, or fainting are red flags: treat those as a medical emergency and call 911. When in doubt, check:
If substances are involved
After the panic passes
If something happened to you
Private
Personal notes
Write down what happened, for yourself. Saved only on this device, never sent anywhere.
Take it with you
A one page pocket card: breathing, grounding, and the numbers that matter.
Share this page
Send it to your crew before the show.