Free, self-paced mini course
Calm SOS: Panic First Aid
Understand panic, respond safely and build a portable first-aid plan.
A clear path, without pressure.
Learn what can maintain a panic spiral and practise grounding, comfortable breathing and recovery steps.
This course is designed for adults who experience panic symptoms or want a calm plan for supporting themselves during an episode. Across seven modules, you will build an understanding of the pattern, practise one skill at a time and create a plan that can survive ordinary life. You can complete it in one sitting, but spacing the modules across several days usually creates more opportunity to practise.
The material is psychology-informed education rather than therapy, diagnosis or individual medical advice. Evidence can identify promising approaches; it cannot tell us exactly what one person needs. Keep what is useful, adapt what is not and involve qualified support when the problem is persistent, severe, complex or connected with safety.
Know the panic cycle
how sensations, threat interpretations, attention and escape can amplify one another
Open module →Module 2Rule out what needs care
distinguishing a familiar pattern from new or medically concerning symptoms
Open module →Module 3Orient to here and now
moving attention from internal threat scanning to concrete present information
Open module →Module 4Breathe comfortably
avoiding repeated huge breaths and allowing a gentle, unforced exhale
Open module →Module 5Reduce struggle with sensations
using accurate language and willingness in manageable doses rather than fighting each sensation
Open module →Module 6Recover without feeding fear
restoring basics while reducing repeated checking, reassurance loops and broad avoidance
Open module →Module 7Build your panic card
creating a portable sequence plus medical and professional escalation points
Open module →Turn the course into one small plan.
Choose one idea to remember, one practice to repeat and one situation in which to use it. Then name the sign that would tell you to seek more support. A tiny plan you can recall is more useful than a long plan that disappears under pressure.
The clearest idea or skill from the course.
A small repetition you can try within 48 hours.
A person, service or professional you could involve.
An optional next step
Go deeper with Managing Anxiety
The full course explores how anxiety develops, worry and uncertainty, different forms of anxiety, daily impact and evidence-informed ways of responding. Your free course stands on its own; this is an optional next step.
Explore the full anxiety course →Evidence and further reading
These sources informed the course framework and safety boundaries. Findings are described cautiously because study populations, interventions and outcomes vary.
- NICE CG113: Generalised anxiety disorder and panic disorder
- Polák et al. (2021), internet CBT for panic disorder meta-analysis
- NHS: Every Mind Matters
- NICE: Common mental health problems