How To Cope with Panic Attacks (PDF Worksheet)
Do you find yourself trying to ‘stop’ panic attacks from happening, but it feels completely impossible?
Today, I’m sharing how I cope with panic attacks using the R.I.D.E. framework, which includes a panic attack PDF worksheet you can download below.
This has helped me learn to let them happen, instead of trying to ‘stop’ them.
You may be thinking, ‘Well, this sounds counterintuitive!’
I get it! I’ve dealt with panic attacks for over 30 years, and the one thing I’ve learned is that it’s impossible to ‘stop’ them, especially when you can feel one coming on.
So I use this R.I.D.E method of dealing with panic attacks as a coping skill, which has helped me manage panic attacks as they are happening.
The result: This has made them shorter and far less frequent. Now I only have a few a year, and when they start, I can stop them from escalating.
Download the Printable Panic Attack PDF Worksheet
This panic attack worksheet will help you manage your panic attacks in a whole new way, the next time one rears its ugly head.
The panic attack PDF includes:
- An overview of what R.I.D.E. stands for and questions to ask yourself
- Template worksheet to help you through your next panic attack
- Example of how the worksheet could be completed
4 Steps To Deal with Panic Attacks Using the R.I.D.E. Method
Trying to “stop” a panic attack makes it worse, makes it last longer, and doesn’t solve the problem long-term. This only keeps you living in a low-key anxious state, waiting for panic to “come back.”
However, practicing R.I.D.E. becomes second nature as this is what your body is naturally wired to do. Your panic attacks get shorter, and your relationship to future panic will change.
The method I’m sharing today is adapted from Dr. Claire Weekes’ evidence-based four-step method for overcoming panic: Face, Accept, Float, and Let Time Pass.
Here is what R.I.D.E. stands for:
- R: Recognize
- I: Invite
- D: Drift
- E: Endure
1. R: Recognize
This first step is about noticing and being aware of the fear from within — the anxiety.
Don’t try to “get away” from it; instead, answer these questions:
- What sensations do you usually notice at the onset of a panic attack?
- What can you tell yourself about what you’re feeling?
2. I: Invite
Next, invite the sensations to fully happen, instead of fighting them. Know that your body can handle this simple adrenaline burst.
Ask yourself this:
- What strategy do you use to cope with these sensations? How has it been working?
- What can you say to these sensations or to your panic?
3. D: Drift
Don’t cling to scary thoughts. It’s important to relax your muscles and imagine you’re a willow bending safely in the wind.
- What do you usually think about during a panic attack?
- What happens to your body while you think these thoughts? Take notice.
- What can you visualize your body doing? Try to feel it. Going from stone to mud? Ice to water? A willow bending in the wind?
4. E: Endure
There are no shortcuts to stop panic. Trust that your body knows how to pass through the panic cycle until the adrenaline leaves an almost euphoric feeling.
At this point, ask yourself:
- How long do your panic attacks last, or how long do you feel these sensations?
- Do you spend time in life when you’re not having a panic attack worrying if one comes?
- What can you affirm to yourself about time? (i.e. This feels much longer than it is. I will feel back to normal soon. I may even feel tired in a half hour.)
Don’t forget to grab the Panic Attack Worksheet below…
I also provided an example of a completed worksheet to give you an idea of how to use this resource – helping you finally manage your panic attacks.
Want to Dive Deeper Into Managing Your Panic Attacks?
✨ Make sure to sign up to the waitlist for my upcoming Panic Attack workshop in January. Once you put your name on the list, you’ll be notified as soon as enrollment opens!
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I was diagnosed with AuDHD (ADHD + Autism) in midlife, and I share what I’ve learned through coaching, therapy, and lots of trial and error. I talk about everything from how to rest, have self-compassion, make a realistic to-do list, and accepting that burnout still exists.
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