---
title: When Panic Takes Over
description: "Client Handout · Grounding Techniques # When Panic Takes Over Six evidence-based tools to bring you back to the present moment during intense anxiety or a panic attack. Keep this somewhere you can reach it quickly. 01 · Sensory ###…"
url: "https://www.wellnesscollaborative.io/resources/when-panic-takes-over-infographic/"
updated: "2026-06-17"
category: Client Handouts
tags:
  - Anxiety
---

# When Panic Takes Over

Client Handout · Grounding Techniques

# When Panic Takes Over

Six evidence-based tools to bring you back to the present moment during intense anxiety or a panic attack. Keep this somewhere you can reach it quickly.

   01 · Sensory

### 5-4-3-2-1

- 5things you can **see**
- 4things you can **touch**
- 3things you can **hear**
- 2things you can **smell**
- 1thing you can **taste**

 02 · Breath

### Box Breathing

- 1**Inhale** for 4 counts
- 2**Hold** for 4 counts
- 3**Exhale** for 4 counts
- 4**Hold** empty for 4

Repeat 4× minimum 03 · Physical

### Cold Water Reset

Triggers the dive reflex, slowing heart rate and interrupting the panic cycle.

- →Splash cold water on your face
- →Hold ice in your hands
- →Run cold water over your wrists

 04 · Somatic

### Feet on the Floor

- →Press both feet into the floor
- →Notice texture and temperature
- →Name what you feel out loud
- →Take one slow, full breath

 05 · Quick

### The 3-3-3 Rule

- 3things you can **see**
- 3sounds you can **hear**
- 3body parts you can **move**

Under 60 seconds 06 · Cognitive

### Safe-Place Imagery

Picture a place where you feel completely calm and safe.

- →What does it **look** like?
- →What do you **hear**?
- →How does your **body** feel?

This handout is for educational purposes and is not a substitute for professional care. If panic or anxiety is affecting your daily life, talk with your therapist or provider.

   The Wellness Collaborativewellnesscollaborative.io © The Wellness Collaborative
Not for resale or unauthorized distribution          Members-only download

#### This printable handout is for members

Collaborative members get every clinician handout as a print-ready PDF — plus the full CEU library and certificates.

 [Join Collaborative →](/join/) Already a member? [Sign in](/wp-login.php)