Panic on Public Transit: The Pocket Guide for the Exact Moment

This guide is made for the exact moment: what a panic attack is in simple terms and 5 steps to use on transit, from naming what's happening and breathing to getting off at the next stop. It includes what to do between episodes and a pocket card to carry with you.

When you finish it, you'll be able to:

- Recognize what's happening to you

- Use a long-exhale breathing technique

- Ground yourself with your 5 senses

- Know when to look for professional support

It's for you if:

- You've had panic attacks on the bus, subway, or train

- You're afraid to get back on

- You want something short to carry with you

A 6-page practical guide in PDF.

This material is educational and doesn't replace a professional evaluation, diagnosis, or treatment. If episodes are frequent or intense, or make you avoid going out, talk to a therapist or doctor. If you have chest pain that won't go away, severe difficulty breathing, or thoughts of harming yourself, call 911 or get medical care right away; you can also call or text 988, the Suicide & Crisis Lifeline.