The 3am Panic Cheat Sheet | Free Download

It's 3am. Or 4:28am. Your heart is pounding. Your chest is tight. You're convinced something is terribly wrong. You're not dying. You're having a panic attack. And this little card is here to help.

The 3am Panic Cheat Sheet is a one-page printable PDF with six simple steps for riding out a panic attack in the middle of the night. No toxic positivity. No "just breathe." Just what actually works—from someone who's been there more times than she can count.

What's inside:

• Stop fighting it (the hardest and most important step)
• Sit up (gravity helps)
• The long exhale (in for 4, out for 6)
• Ground quietly (for when you can't wake the housemates)
• Cold water (the shock that interrupts the spiral)
• Wait it out (it always passes)

Print it. Stick it by your bed. Screenshot it. Keep it somewhere you can find it at 3am when your brain has left the building.

Free. Because everyone deserves a lifeline in the dark.