A practical list of small things that help me feel safe again.
When a panic attack hits, it can feel like the world is crashing in. It’s not something I can always predict—but over time, I’ve learned what helps me survive the worst of it. This is my personal panic attack toolkit. These aren’t magic fixes. They’re just the things I reach for to ride the wave, feel grounded, and remind myself I’m safe.
If you’re building your own mental health toolkit—or trying to support someone else—I hope these ideas spark something useful.
What I reach for when panic hits:
Cold showers (my #1 go-to)
When my chest tightens and my thoughts start spiralling, the first thing I often do is head for the coldest shower I can manage. I let the water hit my face and body. It shocks me into the present. It’s not comfortable—but it works. It interrupts the panic and gives my brain something else to focus on.
Music for anxiety and nausea
I have a playlist of calming sounds—some labelled “relaxation music,” others designed for “anxiety relief” or even “music for nausea.” I don’t know if it’s placebo or science, but it helps. The soft, predictable rhythms give my nervous system something to lean into.
Talking about random things
I’ll ask my partner or kids to talk to me about random, normal stuff—what they had for lunch, what they’re watching, what they’d do with a million rand. It’s not about solving anything. It’s about distraction. Familiar voices and light conversation help bring me out of my head.
Holding something soft
I’m not ashamed to say I hold a teddy bear or a soft blanket when I feel overwhelmed. The weight, the texture—it’s grounding. It reminds me I’m here, I’m safe, I’m not alone.
Grounding walks with my family
We’ll walk up and down our driveway and do a grounding exercise: name five things we can see, four we can hear, three we can feel, two we can smell, and one we can taste (if there’s something handy!). They’ll ask me questions like, “What’s your favourite colour?” or “How old are you?” Simple things.
Warmth and comfort
If I’m shivering after the panic eases, I grab a hot water bottle. I wrap myself in something warm. I let my body rest. Panic attacks are exhausting.
Repeating: “this will pass”
Sometimes the only thing that gets me through is repeating to myself: This will pass. This always passes. It might not stop the panic, but it helps me ride it out without adding fear on top of fear.
Your toolkit will look different
These are just my tools I reach for when panic hits. Yours might be completely different—and that’s okay. The goal isn’t to “cure” panic attacks on the spot. It’s to soften them. To survive them. To remind yourself that you’re not broken—you’re just a human doing your best.
If you’re still figuring out what works for you, start small. Try one thing. Then another. Build your toolkit slowly, with love and curiosity.
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Reviewed April 2025. Always consult a professional for individual guidance.
