Survival guides · Family & Communication

Calm Down to Think

WHEN TO USE THISHeart pounding, breathing fast, can't think? That's normal — and you can turn it down in a minute or two.

1. Name it

   • Racing heart, fast breathing, tunnel vision, shaking, feeling unreal — your body getting ready to survive.
   • Say it: "I'm panicking. That's normal. I need to slow down to think."
   Why

   Fear narrows your attention and makes careful thinking harder. Noticing it is the first step to getting it back.

2. Box breathing

   • In through the nose — 4 seconds.
   • Hold — 4.
   • Out through the mouth — 4.
   • Hold — 4.
   • Four rounds.
   Why

   Slow breathing counters the fast, shallow breathing of panic. First responders and the military teach it for exactly this.

3. STOP

   • S — Stop. Stand still. Sit if you can.
   • T — Think. What is actually happening? What's the real danger right now?
   • O — Observe. What do you have? Who's with you?
   • P — Plan. Pick one thing. Do it. Look again.

4. Just the next step

   • Don't solve the whole thing.
   • "Find my shoes." Then "Grab the go-bag." Then "Get to the car."
   • Each one done makes the next easier.
   • Talk it out loud if it helps.

Sources: SAMHSA Psychological First Aid Field Guide · National Child Traumatic Stress Network

General information to help in an emergency — not a substitute for training or professional care.