This document provides a personal contingency plan for beating panic by creating choices, weighing options, and making a plan. It outlines thinking of 5 potential choices when facing panic and assessing those choices using SWOT analysis. The plan recommends crafting a story for each choice by considering who, what, why, how, where, when, and with what. It also identifies 7 qualities to cultivate: committed, decisive, healthy, mentored, persuasive, solvent, and specialist.