The 10-Minute Panic Plan: What to Do in the Moment, Then the Week After
A one-page plan for a sudden surge of fear, a gentle seven-day follow-up, a log, and a support page. Clear 911 and 988 lines. Not therapy.
In Under $15
By Whole Life HQ4 parts · about 3,900 words · printable · read online
Open your copy
You own this. Everything opens straight from here.
OpenWho it's for
Adults who have had a sudden surge of fear and want a short plan for the moment and the week after. Self-help only, not therapy or a replacement for a doctor.
What you receive
- 4 written parts, about 4,000 words
- A three-stage, ten-minute plan with a one-page card to carry
- A gentle seven-day follow-up plan and a surge log with an example
- A page for helpers, a doctor-visit list and a support page with 911 and 988
4 printable pages, in reading order
- Part 1: Read this first, and what a panic surge feels like
- Part 2: The ten-minute plan, step by step
- Part 3: The week after: gentle steps and what to notice
- Part 4: Helping someone else, talking to your doctor, and your support page
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Read this first, and what a panic surge feels like
This guide is for adults who sometimes feel a sudden wave of fear, a pounding heart, tight breathing or a sense that something terrible is about to happen, and who want a simple plan for the next ten minutes and for the week after. It is practical self-help. You can read it now, when you are calm, and keep the one-page plan where you will find it.
Safety first
If you think you might be having a medical emergency, call 911. Chest pain, pressure in the chest, pain spreading to the arm or jaw, sudden severe shortness of breath, fainting, one-sided weakness, trouble speaking, or confusion need emergency care. Panic and a heart or lung problem can feel alike, and you cannot always tell from the inside. If you are unsure, it is always right to get checked.
If you are thinking about ending your life or harming yourself, call or text 988 (the Suicide and Crisis Lifeline) at any hour, or call 911 if you are in immediate danger. You do not have to wait until things are bad enough. You can also text or call 988 for someone else.
What is in each part
- Read this first, and what a panic surge feels like
- The ten-minute plan, step by step
- The week after: gentle steps and what to notice
- Helping someone else, talking to your doctor, and your support page
What buyers say
Review this product
Downloads included
4 printable pages: see the list
- Part 1: Read this first, and what a panic surge feels like
- Part 2: The ten-minute plan, step by step
- Part 3: The week after: gentle steps and what to notice
- Part 4: Helping someone else, talking to your doctor, and your support page
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a counselor to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline). In an emergency call 911.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
