How to Build a Panic Tool Kit

When panic strikes, it can be difficult to know what to do. The feelings elicited by panic and panic attacks can be so intense that they can knock us off kilter and make us feel like there isn’t much we can do to stop the flood of adrenaline and cortisol, the body’s naturally-occurring stress hormone. There are, however, measures we can take to slow the rush of panic and help us get through these intense and uncomfortable feelings. This post will take you through the steps of creating a panic “tool kit,” which you can utilize when you are feeling panicky. The idea is to have readily accessible tools and strategies for coping when we are feeling overwhelmed by panic.

1. Expression. When we hold panic in and keep it to ourselves, we tend to fixate more on its symptoms—which can actually escalate their intensity. Whether it is a partner, friend, family member, therapist, or other trusted person, consider who you can talk to when you are feeling panicky. The simple act of speaking what you are feeling can provide a sense of relief and make panic feel less burdensome.
2. Soothing Activities. Panic tends to freeze us, so overwhelmed are we by its physical intensity. At these moments, it can be helpful to undertake simple activities that can direct our focus away from the symptoms and feelings of panic. These can be as basic as running your hand across a smooth surface and paying attention to the texture, stretching your body, or petting your cat or dog. These are small acts of mindfulness that can soothe the body and cool down the panic rush. If you are looking for something a little more in-depth, you can try a short meditation; even three to five minutes of stillness and focus on your breath will slow down the escalation that can occur during a panic attack.
3. Grounding Techniques. Building on Tool #2, we need to have ready access to techniques for grounding ourselves when we are panicked. Think of panic as a state of escalation, almost as if we have left the solidity of the ground. What we need in these moments is to “come back to earth,” and to ground ourselves. For some people, calming visualization helps (picturing a peaceful and serene scene in the mind); for others, using the five senses can help (identifying 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste); for still others, holding an ice cube in order to draw attention away from the panic is effective. The point is that whatever grounds you best should have a place in your tool kit.
4. Breathwork. The idea of using our breath to bring about a sense of calm dates back at least to ancient Buddhist teachings. The belief, which still holds today, is that focusing on our breath allows all of the physical systems that get escalated during panic to slow down and return to their normal state of functioning. A simple deep breath in through the nose and out through the mouth, known as a “Buddha breath,” can immediately calm the nervous system. A more involved breath strategy is “box breathing,” or the “4-4-4-4 method,” in which we inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds, then repeat 1-3 times. Breathwork is an essential tool for returning ourselves to a state of equilibrium and a first-line intervention for panic.
5. Mantras and Affirmations. Panic has a very loud voice: It screams at us and tells us we are in danger. A way to quiet this inner panic monologue is by challenging it with a softer, gentler message. We can do this through the use of mantras, simple statements that can be easily remembered and repeated, and affirmations, slightly longer statements of support and soothing. Mantras for panic attacks might be “I am safe,” “I am OK,” or “I am not in danger right now.” Affirmations might sound like “I have experienced this feeling before and I know exactly what I need right now.” Both types of self-talk can help soothe and calm panic.
6. Your Choice. It is important that part of your tool kit is a space for strategies and methods that you learn during your life, and that you can add to your options for soothing yourself during panic. Because panic can be a unique experience and manifest differently for different people, it is helpful to consider what works most effectively for you and your type of panic. Your toolkit is not a static object: It can continue to be built, adjusted, and updated as you learn what you need and what works for you when you are feeling panicky.

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