The Panic Card — One Page To Keep By The Bed (Free)

One page. Six steps. Type big enough to read when you cannot concentrate.

Print it and put it by the bed, or in the drawer, or in your bag. The point of this card is that it exists before the night you need it, because at three in the morning you will not be downloading anything.

It covers what to do, in order — and it says the thing nobody says: that the sixth step is to stop fighting it.

What you get

• One printable page — US Letter PDF
• The same page in A4

Free. If you want the full version — every symptom explained, six techniques in depth, the morning-after scripts and the fill-in pages — that is The 3 a.m. Protocol.

Honestly, though

This is a self-help tool. It is not treatment, it is not therapy, and it is not a diagnosis. If this is happening often, or you have started avoiding places because of it, please speak to your GP — panic responds extremely well to proper treatment.

And if you ever have chest pain that is new or different, or you are simply not sure: ring for help. Panic and something serious can feel identical from the inside. Nobody has ever been told off for checking.

Instant digital download. No physical product is shipped.