Five simple things that will immediately slow down your panic attack

Panic attacks can be extremely overwhelming, I unfortunately know this all too well. I have been looking for ways to manage them as quickly as possible for years and have found that the simplest things work best for me. Perhaps this is because I don't have to think too much about it, because in the middle of a panic attack it always feels like all my brain cells have taken flight. Yet these five solutions are so ingrained in my mind that I can even apply them during the most intense panic attack.

Pay attention to your breathing
One of the most direct ways to calm a panic attack is to focus on your breathing. Breathing deeply and slowly can help calm your nervous system and slow your heart rate. Try inhaling for four counts, holding your breath for a moment, and then slowly exhaling for about six counts. This technique helps you center yourself and regain control over your body.

Stimulate your vagus nerve with ice
I can already hear you saying: ‘What?!’ Your vagus nerve is a nerve that plays an important role in regulating your nervous system and can help reduce panic signals. A simple way to do this is by holding an ice pack against your chest. The cold ice stimulates this nerve and can help you regulate your panic attack.

Take a sour or tangy candy
Sucking on a sour or tangy candy can also have a calming effect during a panic attack. The sour or tangy sensation in your mouth distracts from the panic and helps your body relax. I swear by the blue and white packaging of Fisherman’s Friend, it has never let me down and also helps with the nausea that can sometimes accompany a panic attack.

Mindfulness
Mindfulness techniques can help you be in the moment and calm your thoughts during a panic attack. A simple exercise is to focus on your surroundings. Observe how many blue things you see or how many round objects are in the room. By concentrating on these details, you bring yourself into the present and feel grounded more quickly.

Movement
Movement can also be very helpful in reducing the symptoms of a panic attack. Of course, you would prefer to curl up in a corner, but try standing up and walking around calmly next time. Then do some simple stretching exercises or take a walk. By moving your body, the built-up tension has a place to go and you can calm yourself.