A Simple Acronym for Feeling Safe During a Panic Attack

When panic strikes, it can cause us to feel in danger. Although there is no actual physical harm than can be brought on by a panic attack, the body’s response can feel as though we are in the throes of a catastrophic and dire moment. Commonly experienced physical symptoms during panic attacks include shortness of breath; lightheadedness; blurred vision; shaking or trembling; sweating; racing heartbeat; tightness in the chest, back, or neck; and a need to urinate or defecate. When these undeniably frightening symptoms occur, we naturally feel that we are in danger, and our nervous system responds by overproducing its stress hormone, resulting in the types of sensations described above.

Since danger is an accurate way to describe the feeling of a panic attack, we will use the short, simple acronym "SAFE" to illustrate what we can do to keep panic from taking over. SAFE represents the following steps that can be taken during a panic attack: stop, acknowledge, feel, and engage. Each one is simple, easy to implement, and always available to you, no matter when feelings of panic arise:

• Stop: First, we need to recognize that panic and its resultant physical sensations cause everything to feel like it is moving at lightning speed—hence, the often-reported feelings of dizziness and a racing heartbeat. So, the first step to take when we feel the onset of panic is to stop. This can be as simple as ceasing the task we are engaged in momentarily to create a sense of stillness. This “stop” then allows an opportunity to take a deep breath. Typically, we recommend what is known as a “Buddha breath,” which can be done by drawing a breath in deeply through the nose, allowing it to fill the belly, and releasing it slowly through the mouth, all the while paying attention to the breath itself. This breath can be repeated as many times as needed. This simple exercise will slow the nervous system down and the racing physical sensations will become less rapid in response. If you are in a situation such as driving a car when you feel a panic attack, you can pull over if it is safe to do so. The idea is to find an opportunity to stop the rush of panic and the physical feelings that accompany it. From stillness comes a chance to regroup and slow the physical sensations down.
• Acknowledge: Panic tends to convince us that we are in a situation from which we cannot escape and that we are in imminent danger. Essentially, panic lies to us and the body follows its (incorrect) cues by over-responding, producing myriad uncomfortable physical sensations. By acknowledging that we are, in fact, experiencing panic and not a more catastrophic physical issue, we can challenge the narrative the panic has untruthfully told us. Once you have stopped and taken your Buddha breaths, you might reassure yourself, “I am feeling panic right now. But I am safe.” This type of simple self-talk can soothe the racing mind and offer you a sense of safety that contradicts panic’s narrative. When the body hears a different, less-threatening message, it stops responding in such an urgent, sped-up fashion.
• Feel: In this step, we are essentially working to “come back into our body.” Panic can feel like an out-of-body experience, with many people reporting feelings of depersonalization or derealization (as if we are watching ourselves from outside of our bodies) during panic attacks. So, it is important then that we “re-enter” our bodies and, therefore, the actual moment, which is safe despite what the panic attack has led us to believe. Coming back into the body may be done as easily as placing both hands gently over the chest and heart area and tangibly feeling our physical being and body. This exercise can pull us out of panic and back into the safety of our own physical presence.
• Engage: When we are frightened, we have a human urge to run from the threatening situation (the psychological concept of “flight”). But, during a panic attack, we are better served by resisting the urge to flee, as running from it can lead to increased anxiety and feelings of isolation. A more effective response is to engage, either with trusted individuals in our lives or with a task or activity. This can restore a sense of normalcy and safety. This may require a bit of vulnerability, as it can be difficult to share when we are experiencing panic, but trusted people in our lives will likely meet us with support and comfort rather than with judgment. When we begin to feel soothed, panic and related sensations begin to fade.

If you are experiencing panic attacks, remember that you are indeed SAFE and that there are some simple and easy-to-implement skills that you can use to stop panic in its tracks.