⚡ Promptolis Original · Wellness & Health
🫀 Panic Attack Recovery Protocol
Panic attacks peak in 10-20 minutes then subside. Structured protocol for surviving the peak + reducing future fear-of-panic. Based on David Clark's…
Why this is epic
Panic attacks feel like medical emergencies to the person experiencing them but are clinically not dangerous. That disconnect is the terror. This protocol provides both: immediate grounding to survive the peak + post-episode structured debrief that reduces fear-of-panic (which otherwise creates panic-disorder spiral).
Built on David Clark's panic model (1986): panic = catastrophic misinterpretation of benign body sensations. Interoceptive exposure (deliberate sensation-tolerance) reduces the fear loop. Over time, panic attacks reduce in both frequency and intensity.
Crisis-aware: if panic is paired with suicidal ideation, chest pain that doesn't match panic, or loss of consciousness — different protocol (ER / 988). Distinguishes panic-proper from medical-emergency.
The prompt
Example: input → output
Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.
<current-state>Just past — attack peaked about 20 min ago, now subsiding. Breathing returning normal, heart rate coming down.</current-state> <history>Third panic attack in 6 weeks. First was in grocery store. Second at work. Today's was in car at red light.</history> <location>Was alone in car. Now home.</location> <medical-signs>None — chest tightness resolved, no radiating pain, didn't lose consciousness</medical-signs>
Medical Safety Check
Clean. No medical emergency indicators. Pattern is classic panic — physiological spike, peak, resolution. Consistent with panic disorder pattern emerging (3 attacks in 6 weeks = definitional for panic disorder onset).
Your Protocol — Post-Episode Recovery
Immediate (next 30 min):
1. Physical reset:
- Drink water. Panic dehydrates through hyperventilation.
- Eat something small if appetite allows. Blood sugar matters post-panic.
- Warm shower or bath if possible. Resets nervous system.
- Do NOT drive until at least 45 min post-recovery. Judgment still slightly off.
2. Acknowledge without catastrophizing:
'I had a panic attack. It was scary. It peaked and subsided, like panic attacks do. I'm physiologically fine. I don't know exactly why now; I'll look at that when I'm calmer.'
3. Don't Google. Information-seeking about panic during post-panic recovery reinforces fear-of-panic. This is a reliable way to worsen panic disorder. Resist.
Learning Debrief (20 min, later today or tomorrow):
Write through:
Timeline:
- When did panic start (today's attack)?
- What preceded by 30 min, 60 min, 2 hours?
- What was happening internally before first body sensation (thoughts, mood, stress)?
- What was the first body sensation? (Usually: rapid heartbeat, chest tightness, breathing change, dizziness, derealization.)
- What was your first thought about that sensation? ('I'm having a heart attack' / 'I can't breathe' / 'something's wrong')
- That thought likely amplified the sensation. Panic loop: sensation → catastrophic thought → more sensation → more catastrophic thought.
Trigger pattern (across 3 attacks):
- Grocery store, work, red-light-in-car
- Common thread: confined / unable-to-escape easily?
- OR: after-rest-moment (when demand briefly drops)? Panic sometimes hits during 'safety moments'
- OR: specific time of day? Specific day-of-week? Specific after-event pattern?
- OR: no obvious pattern — signal your body is running general heightened state
What helped / what didn't:
- What did you do during the attack that helped?
- What made it worse?
- Information for next time.
Reducing Future Frequency
3 attacks in 6 weeks is definitionally panic disorder. Reducing frequency requires clinical intervention, not just personal coping:
1. Psychiatrist consult within 2 weeks. Medication evaluation. SSRIs reduce panic frequency (daily, preventive) over 4-8 weeks. Benzodiazepines may help acute but create dependence if daily — careful tool use.
2. CBT-trained therapist within 4 weeks. CBT for panic is evidence-based + time-limited (often 12-20 sessions). Interoceptive exposure is the specific technique. Most therapists don't specialize in this; Psychology Today or American Psychological Association directories filter for CBT specifically.
3. Foundation practices:
- Sleep 7+ hours
- Reduce caffeine significantly (often trigger-amplifier)
- Cardiovascular exercise 3-4x per week (reduces baseline anxiety)
- Alcohol: reduce or eliminate. Worsens anxiety + sleep.
4. Specific post-panic protocol:
- Brief journal after each attack (this debrief format)
- Data for psychiatrist / therapist
- Pattern recognition over 5-10 attacks
5. Don't avoid situations where attacks occurred. Grocery store, work, driving. Avoidance makes panic worse long-term. If fear of specific situation is significant, exposure work with therapist is the path.
Post-Recovery Debrief (what to bring to therapist)
- Log of attacks (date, time, trigger context, duration, severity)
- Common physical sensations your panic uses
- Common thought patterns (catastrophic interpretations)
- What medications / caffeine / alcohol / sleep patterns exist currently
- Impact on daily life (avoidance emerging?)
Psychiatrist / therapist appointment: prioritize this. Don't wait. Panic disorder responds well to treatment when treated early.
Common use cases
- During active panic attack (grounding phase)
- First 30 minutes post-panic (debrief + prevention)
- Between-panic-attacks work to reduce frequency
- Anticipation of triggering situation (pre-emptive)
- First-time panic-attack experience (psychoeducation + stabilization)
Best AI model for this
Sonnet 4.5 or GPT-5 — speed during acute. Opus for post-episode debrief.
Pro tips
- Panic peaks 10-20 min then decreases. Wait it out; don't fight it.
- Fighting panic makes it worse. Acceptance + grounding reduces it faster.
- Interoceptive exposure (deliberate small doses of panic sensations) reduces fear. Not done alone; done with therapist.
- Benzodiazepines help acute panic but create dependence; shouldn't be daily for most. Discuss with psychiatrist.
- Distinguish panic from actual medical emergency: chest pain lasting beyond 20 min, pain radiating to arm/jaw, loss of consciousness → ER. Panic usually doesn't fit this.
Customization tips
- For first-ever panic attack: ER evaluation is often appropriate (rule out cardiac / other). Primary care follow-up within a week. Not every first-time panic is just panic.
- For panic with agoraphobia developing (avoidance of places where panic occurred): more urgent intervention. Agoraphobia can restrict life dramatically; early treatment reverses it.
- For medication-managed panic disorder: continue medication through recovery. Don't stop because 'I feel better now.' Discontinuation needs medical guidance.
- For panic during pregnancy / breastfeeding: medication options different. Maternal mental health specialist. PSI (1-800-944-4773).
- For panic at work specifically: disclose to employer only as needed. HR / disability accommodation may apply; varies by situation + country.
- For nocturnal panic (wakes from sleep): specific pattern. Often relates to sleep apnea OR specific sleep-stage activation. Sleep study + psychiatrist combined.
- For panic that doesn't match classic presentation (no clear anxiety, just physical symptoms): medical workup more critical. Thyroid, cardiac, pulmonary issues can mimic panic.
Variants
During Active Panic
Grounding + breathing during episode
Post-Panic Debrief
15 min after subsiding — learning capture
Anticipatory Panic (Before Trigger)
Pre-triggering-event preparation
First-Time Panic
Psychoeducation + reassurance for someone experiencing first panic attack
Frequently asked questions
How do I use the Panic Attack Recovery Protocol prompt?
Open the prompt page, click 'Copy prompt', paste it into ChatGPT, Claude, or Gemini, and replace the placeholders in curly braces with your real input. The prompt is also launchable directly in each model with one click.
Which AI model works best with Panic Attack Recovery Protocol?
Sonnet 4.5 or GPT-5 — speed during acute. Opus for post-episode debrief.
Can I customize the Panic Attack Recovery Protocol prompt for my use case?
Yes — every Promptolis Original is designed to be customized. Key levers: Panic peaks 10-20 min then decreases. Wait it out; don't fight it.; Fighting panic makes it worse. Acceptance + grounding reduces it faster.
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