This will pass. Stay with me for a minute.

1. This is a panic attack. It feels terrible, but it passes, usually within minutes. You are not in danger from it.
2. Put both feet flat on the floor. Press them down.
3. Breathe out slowly, as if through a straw. Then let the breath come in by itself.
4. Look for five blue things, or five things of any one colour.
5. Say to yourself: "I am safe. This will pass. I have got through this before."
6. Hold something cold, or splash water on your face.

Chest pain, pain spreading to the arm or jaw, fainting, or a first attack after age 40: call 108 or 112. It is safer to get checked.

To keep it offline: tap "Save for offline" on the emergency card page; this card is saved with it.Emergency card