What to Do When You Have a Panic Attack: Three Simple Steps

Quick answer: When you have a panic attack, Mira Kelley suggests three simple steps. Tap continuously on the karate chop point on the side of your hand. Repeat short, calm phrases such as “All is well. You’re loved. Just breathe.” And keep reminding yourself to breathe.

This article shares a self-help practice for emotional support and is not medical advice. If you have repeated panic attacks, please see a doctor.

How did these steps come about?

I was coaching a client in a remote session, and we were working on a very deep core issue for her. Suddenly she told me she felt nauseous. Within moments she said, “I think I’m having a panic attack.” Then she started breathing heavily.

My first instinct was to reach out and touch her, to calm her the way you would if you were sitting together. She was on the other side of the world, so I had to find another way. She could barely speak, but she stayed on the line with me. Here is what I had her do.

Step 1: Why tap the karate chop point?

The karate chop point is on the outer edge of your hand, below the pinky and above the wrist. It’s the part of your hand you’d use to do a karate chop.

I asked my client to keep tapping on that point while she was still in the middle of feeling panicky and anxious. You can use either hand. Just keep tapping.

Here’s why. In the video I explain that tapping there “allows you to send the signal to your brain, to the body and to the nervous system, that you’re safe.” When you’re in fight or flight and feel emotionally hijacked, that steady tapping reminds your body that you’re safe. It also gets the energy in your body moving.

How to do it: – Hold one hand open with the palm facing sideways. – With the fingertips of your other hand, tap the outer edge of that hand at a steady rhythm. – Keep going as long as you need to.

Step 2: What should you say to yourself?

While she tapped, I kept my voice very calm, very steady and very certain. As I say in the video, “I was her lifeline in that moment.” So I stayed calm and confident and repeated the same few phrases over and over:

“All is well. You’re loved. Just breathe. You’re doing well.”

The words are simple on purpose. When you’re panicking, you can’t think clearly. As I put it, “the sentences you give yourself need to be very calm, very short, very positive and very much to the point.”

If you’re on your own, you can say the phrases to yourself, out loud or silently. If you’re helping someone else, keep your voice slow and even. Your calm becomes something steady for them to lean on.

Phrases you can use: – All is well. – You’re loved. (Or: I’m loved.) – Just breathe. – You’re doing well. (Or: I’m doing well.)

Step 3: Why keep breathing?

The third step was already inside my phrases: just keep breathing. Remind yourself again and again to breathe.

During panic, the breath can become fast and shallow. Each reminder to breathe brings your attention back to your body and the present moment. Let each exhale be a little slower than the last.

You don’t need a special technique. Simply notice the air coming in through your nose and flowing out again. If your mind races, return to the word “breathe” and let it anchor you. Tapping, calm words and breathing work together, so you can do all three at once.

What happened for my client?

As she kept tapping, listening to the calm phrases and breathing, she started to feel steadier. Later, she told me what that moment meant to her. She now had what I call evidence. In the video I say, “she actually made herself feel better” by tapping, reminding herself to breathe and staying calm and soothing in her mind.

That evidence matters. Knowing that you have simple tools you can always reach for can bring a sense of confidence the next time anxiety rises.

How can you prepare before your next panic attack?

It helps to practice these steps when you’re feeling calm, so they come naturally when you need them.

1. Find the point. Tap your karate chop point for a minute a day so your hands know where to go.
2. Choose your words. Write your three or four phrases on a card you keep with you.
3. Practice breathing. Take a few slow breaths each day while you say your phrases.
4. Tell someone you trust. Share these steps with a friend or family member so they can guide you if needed.
5. Notice what follows. After a stressful moment, writing about what happened can help you understand your triggers.

How does journaling help after panic passes?

Once the wave has passed, you may still have strong feelings to work through. Writing them down gives them somewhere to go. My Vent Journal offers a place to release frustration, fear and overwhelm, then find your way back to peace. You can also read What to Do After You Vent for ideas on settling your energy after a hard moment.

For more on releasing strong emotions, visit the Vent hub.

Frequently asked questions

What should I do when I have a panic attack?

Tap the karate chop point on the side of your hand, repeat short calming phrases such as “All is well. You’re loved. Just breathe.” Then keep reminding yourself to breathe.

Where is the karate chop point?

It’s on the outer edge of your hand, below the pinky and above the wrist. You can tap on either hand.

Why do short phrases help during panic?

In a moment of panic it’s hard to think, so short, calm, positive phrases are easy to hold on to and repeat.

How can I help someone else who is having a panic attack?

Keep your voice calm and steady, guide them to tap the karate chop point and repeat simple phrases that remind them to breathe.

Should I see a doctor about panic attacks?

Yes, if you have repeated attacks. These steps are self-help support and don’t replace medical care.

When the wave has passed, give your feelings a place to land. Explore the Vent Journal: mirakelley.com/vent-journal