Summary: The listener is having a panic/anxiety attack and the speaker helps them calm down and see things in a different light.

Feel free to market this character/situation as anything you want. Could be bully finds you panicked at a party, sibling barges into your room at night, monster bff comfort, stranger runs into you outside, villain comforts hero on rooftop, childhood best friend, established partner, crush finds you in the classroom, demon calms owner, werewolf in the woods, mysterious stranger finds you at masquerade. 

Go wild! The crazier the better. I didn’t have a character in mind for this, mainly wrote it to calm myself when I was struggling and I’d love to see your fun ideas for this. Enjoy!

Please take your time on this script. It’s meant to be slow, clear and comforting. Longer pauses/talking slowly is very natural in speech even though it may feel weird when you’re talking to yourself. Just relax. You’re trying to calm somebody down.

~1400 words/ 8 - 20 mins Audio 

Author’s note: still a noob so any criticism or tips are very appreciated. If anyone wants to form a writer’s alliance to swap out scripts to read over before publishing or do collabs that would be awesome! 

Usage: I don't really mind. Adjust wording, change stuff, improvise, add or remove scenes to your liking. Please do not make this script nsfw! This is supposed to be comfort. Feel free to ask me if you have any questions about the contents/format/rules/whatever. 

Monetization is ok with me as long as I get credited and can listen to it afterwards! (Please don’t paywall this one! Anxiety comfort should be free imo) Have fun :D 

Sfx optional but you know the drill; it enhances the experience if you have access to them.

Setting: could literally be anywhere. listener’s room, outside, party, cellar, rooftop, friend’s house, forest, anywhere.

[these are for sfx, vocal cues or actions] 

this is for intonation/ emphasising a word 

line breaks or … are for pauses to breathe/ where the character looks around or thinks, in some occasions where the listener speaks/reacts 

— — — 

[sfx: environment sounds. door opening/cars drive by/party music/fireplace/forest ambiance/music/whatever]

​

[For anything prior-established:]

There you are-

Oh, look at you. You’ve fucking done it now. You got yourself into a full blown anxiety attack-

​

[ALTERNATIVELY for strangers:]

Oh- who are you? Out this late all by yourself? You don’t look too good, almost like you’re having an anxiety attack-

​

[sigh]

[softly] Hey… are you okay? Shhh. You don’t have to say anything right now. I’m right here. 

I’m here for you.

[short pause of examining listener]

Does your chest feel heavy at all? 

[short pause]

Are you breathing okay?

[short pause]

Does anything hurt?

[short pause]

Okay. Come and take a deeep breath with me. Alright? 

Deeep inhale, hold for a second, and biiig exhale.

Again. Breathe in. 

[short pause for breathing in]

Aand out.

Just a few more. Breathe with me. Just focus on the feeling of air filling your lungs. 

[deep breaths for a few moments. take your time]

You’ll be okay. 

In this moment, it may feel like the end of the world, like there’s no future, like everything is lost. 

But that’s just your brain messing with you. Okay? That’s just your head.

Say it. 

“It’s just in my head.” Now you;

[pause for listener to repeat]

It’s just in my head. 

[pause for listener to repeat]
It’s just in my head. 

[pause for listener to repeat]

Yes, there you go. 

If you feel like you need to cry, that’s okay. The feeling is real, your feelings are real. But your head is making things seem a lot worse than they actually are. 

It feels tacky to hear this, but it’s not as big as it seems. Things will be okay again. You will be okay again. 

This thing you’re worried about is just one of many possible ways to go. There’s still so much you can do. So many things out there you don’t even know about yet. 

Take another breath for me. 

[pause for listener to take a deep breath, maybe breathe along]

Just like that. 

Take your time. You’ll be okay.

This thing you’re worried or scared about won’t be the end of your life. There’s still so much to do, so much to see. 

And in a few days, a few months, a few years even, none of this is going to matter anymore. 

You can do the things you want to do, and you can achieve the things you strive for. 

Life just takes detours sometimes because you aren’t ready, and that’s okay. 

You’ll survive. You’ll push through this. You are so much stronger than you think you are.

So much better than you make yourself believe.

This thing is just one of so, so many possible ways. Life has so much to offer. 

[short pause]

Hey. Look at me. Look into my eyes. 

Listen to my voice. Can you hear me? Give me a nod if you can hear my voice. 

[very short pause]

You can? Good. For now, just focus on me. Just keep your eyes on me. And don’t forget to breathe.

Deep breath. Really feel it in your chest.

[pause for listener or breathe with them]

Deeep breath.

You’ll be okay. 

Whether you’re scared about something you think you ‘messed up’, or because you’re worried about something in the future;

The past can’t be changed now and- people forget things. What you do or don’t doesn’t define you. There’s still so much you can do with yourself.

Same for the future. Yes, you may be worried, but there are so many possibilities.

Our brains are programmed to always see the bad, be weary of all the things that could possibly go wrong. But we don’t live in times where that is needed to survive anymore. 

You have every option open to you. Everything is possible. 

What if it goes well?

What if you find the perfect thing for you? What if things go well? What then, hm?
You definitely won’t find the answer in the dark, in just sitting around and being worried. 

Sometimes you just have to take a step in any direction, rather than standing around, trying to find the right way. If you keep standing there, nothing is ever going to change. 

If you walk, you might get lost, yes. But that’s okay. You might just find something even better in the process.

And even if you don’t, there’s no deadline. Mistakes aren’t fatal.

And going anywhere is better than going nowhere.

Doing a little is always better than doing nothing at all. 

Slow, small steps are infinitely greater than standing still for the rest of your life. 

You got that?

Take it slow, but keep moving. Try things out. Try yourself out.
Do things, have fun. 

Life has a funny way of working out somehow. 

And what if you take a job you don’t like? Or what if you mess up that thing at school? What if you upset somebody? 

It’s not like you’ll be stuck with that forever. 

Move on, do things, try things and grow.

Taking a break every once in a while is fine, but never stop out of fear. 

Never get stuck because you’re scared of messing up. There’s so much beauty out there, so much fun. So many opportunities. 

And yes, sometimes things don’t work out. But maybe you just weren’t ready for it, or it simply wasn’t meant for you. 

Maybe that one thing not working just saved you from years of misery.

You’ll find something else. A way to better yourself, or a path into a different direction. 

Just stay calm. Just breathe.

Deep breaths.

[pause for listener or breathe with them, short pause after]

And another one. 

[pause for listener or breathe with them]

There you go.

You got this far. You didn’t think you would, did you? But you did. 

You got here. And now you feel like you won’t get any further. What did you do last time? You just kept going somehow anyway.

You were scared, you felt like you couldn’t make it, but somehow you did. 

You aren’t your past, you aren’t your failures. 

You are your growth, your opportunities, the things that work out for you. 

Just stay afloat somehow. Make money, get through classes, find a way - any way - to stay alive.

That is all you need to do right now. And if that’s all you can do right now, that’s fine. That’s perfectly okay. 

Everyone struggles sometimes. Everyone has moments where they feel like they can’t keep going, but somehow they do. And you know what? Most of the time they’re so happy they didn’t end it, afterwards, so happy they didn’t just give up.

Even if sometimes they had to leave things behind to try something else, they never truly gave up. And they’re damn glad they didn’t. 

And you will be, too.

Someday, you’ll look back on this very evening and think; “Damn. I was so strong then and I didn’t even know. I felt like shit, but I persisted. And I’ve come so far since then. I found my way and now I’m here. Now I’m happy.” 

There’s happiness out there for you. There’s a whole life just waiting to be lived. 

And sometimes it may take a few tries to get there, but trial and error is part of life.

Those who fear making mistakes are the ones constantly treading on eggshells, way too focused on the ground to ever get anywhere up high.

Mistakes are human, they are meant to be made. Things are meant to be tried out. 

The world is too big for you to just get stuck on this one thing. 

Mess up! Do it, I dare you.

And then don’t cry, don’t panic. Try something else. See if it works out. 

And if it doesn’t, guess what! You’re a failure who will never find happiness? No! You’re a person trying to find themselves. 

Far too many people are scared of the future, of not being good enough. 

Then, become better or find something that actually fits you. You’re still so young, have so much ahead of you.

You’re not stuck here forever. You have your whole life before you and the whole world is open to you!

In just one year, so many things can change. You can learn to love yourself, you can try out something else entirely, become a whole different person! 

As long as you get by somehow, you’ll be fine. In the end, everything will just become an experience. A memory. A fragment of your path to find yourself.

And you may break down along the way, but the important thing is to get up onto your feet again. To keep moving whenever you can. 

Try out the things others suggest to you, or if you don’t like them, go somewhere else, search for something new and find anything that sounds like it’d be worth a try. 

Not even something that sounds just right and perfect for you. You’ll make it perfect in your own time. Just ‘worth a try’ is enough for now. You’ll be fine. 

And things don’t have to work out right away. Nobody is perfect at anything instantly. 

Take your time, practice and figure things out. You’ll be okay.

[short pause]

Alright. One last breath for me. 

In.

[short pause]

And out. 

[short pause]

You’ll be okay, hear me? 

And now get up. You probably have a lot of stuff planned tomorrow. 

You can do it. Hear me?