Mental Matters

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Person wrapped in a blanket seeking comfort during a panic attack

What I Reach for When Panic Hits

Anxiety Disorders, Common Conditions, Mental Health, Self-Help Strategies /

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. 👉 Missed an article in the series? You can catch up here. Reviewed April 2025. Always consult a professional for individual guidance.

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Man offering emotional support to a distressed individual during a panic attack

How to Support Someone During a Panic Attack

Anxiety Disorders, Common Conditions, Mental Health /

Tips for friends, partners, and family on being a calm, safe space—without accidentally making things worse. Not sure what to do when someone you love is having a panic attack? Many people feel helpless in the moment. But knowing how to support someone during a panic attack can help you stay grounded—and actually make a difference. This guide walks you through what panic attacks are, what to do (and avoid), and how to offer ongoing support without overstepping. First, understand what a panic attack feels like Panic attacks are intense. They’re not “just stress” or something you can snap out of. They come with sudden fear, a racing heart, trouble breathing, and sometimes even the feeling that you’re dying. Learning how to support someone during a panic attack starts with understanding that it’s a real, physical experience—not just a mental one. How to support someone in the moment If you’re with someone during an episode, here’s what can help: What not to do during a panic attack Even with good intentions, some common phrases or behaviours can make things harder: Panic isn’t rational. Your job isn’t to fix it—it’s to help them ride it out safely. How to support someone between panic attacks Ongoing support matters just as much as what happens in the moment. Here’s how to show up consistently: You don’t have to be perfect. Just be present. Learning how to support someone during a panic attack is about being kind, informed, and calm—even when things feel scary. That in itself can be healing. How I built myself a panic attack toolkit. Reviewed April 2025. Always consult a professional for individual guidance.

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Bare feet standing on grass surrounded by flowers as a calming mindfulness exercise

Coping Tools That Help with Panic Attacks

Anxiety Disorders, Common Conditions, Mental Health /

Living with panic attacks doesn’t mean waiting around for the next one to hit. There are practical, research-backed tools that can reduce how often panic shows up—and how intense it feels when it does. In this article, we’ll cover lifestyle shifts, coping mechanisms, and recovery ideas that can help you feel more in control, grounded, and supported. Start with your nervous system Panic attacks are often your nervous system’s way of saying, I’m overwhelmed. That’s why calming your body is step one. Try: These don’t fix the fear, but they help your body feel safer—which makes the fear easier to manage. Learn to interrupt the spiral Helpful tools include: The goal isn’t to ignore your feelings—but to interrupt the fear from building unchecked. Create a daily calm practice You don’t have to wait until a panic attack happens to work on feeling calmer. Creating small daily rituals helps lower your overall stress threshold. Try adding: The more regulated your baseline, the less likely panic is to flare up. Keep a recovery toolbox Have a go-to list of things that help you feel grounded—because in the moment, it’s hard to think clearly. Example items might be: Store these in one place so they’re easy to reach when needed. Talk to someone Even the best tools can feel useless if you’re trying to carry everything alone. Reach out to: Sometimes just knowing someone else understands what you’re going through is a coping tool in itself. Track your triggers—gently You don’t need to become hyper-aware of every feeling. But noticing patterns can help you feel more prepared. Try jotting down: You might start to notice that certain things—like skipping meals, conflict, or overstimulation—make you more vulnerable. This isn’t about blaming yourself. It’s about learning what works for you so you can respond with compassion and care. Managing panic attacks isn’t just about surviving the moment. It’s about building a life where your body feels safe more often than not. A few small changes can add up to a big shift. Want to know more? Learn about supporting someone during a panic attack. Reviewed April 2025. Always consult a professional for individual guidance.

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Woman receiving support while experiencing a panic attack

Getting Help for Panic Attacks

Anxiety Disorders, Common Conditions, Mental Health /

If panic attacks have started interfering with your daily life, getting help for panic attacks doesn’t mean something’s “wrong” with you. It means you’re doing something right: choosing to take care of your mental health. In this guide, we’ll walk through when to reach out for support, how to find the right person to talk to, and what to expect from the process. When should you get help for panic attacks? Everyone’s threshold is different. But here are a few signs it may be time to speak with a professional: Even if your symptoms seem “mild” or “manageable,” it’s okay to ask for help early. Support isn’t just for crises—it’s also for prevention, healing, and learning. Where to start: who you can talk to You don’t need to have it all figured out before reaching out. Start with someone you feel safe with—then build from there. Options include: What to expect from the process The first conversation might feel awkward. That’s normal. You don’t need to explain everything perfectly. Just start where you are. You might be asked: This helps the professional understand your situation and recommend the right type of support. Therapy doesn’t mean you’re broken A lot of people worry about what it means to “go to therapy.” But therapy isn’t just about fixing a problem—it’s about finding the right coping tools that actually helps. You don’t have to hit rock bottom to benefit from talking to someone. What if you’re nervous about asking for help? That’s okay. Most people are. If it feels too big to say, try writing it down first. You could even say: “I’ve been having panic attacks, and I’m not sure how to deal with them. Can you help me figure out what to do next?” That one step could be the beginning of real change. Panic attacks can make you feel like you’re the only one going through it—but you’re not. There are people trained to help. And there are people who’ve been exactly where you are, who’ve come out stronger. Reviewed April 2025. Always consult a professional for individual guidance.

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Woman holding her chest during a panic attack

How to Handle a Panic Attack: What Helps and What Doesn’t

Anxiety Disorders, Common Conditions, Mental Health /

What to do—and not to do—during a panic attack When a panic attack hits, it can feel like everything is spinning out of control. Your heart races. Your thoughts spiral. And even if you know what it is, it still feels terrifying. Here’s how to handle a panic attack: what helps and what doesn’t. What to do during a panic attack These are evidence-based, therapist-recommended strategies that can help you ride it out with a little more ease. What not to do Even with the best intentions, some habits can make things worse. Here’s what to avoid if you can. Reviewed April 2025. Always consult a professional for individual guidance.

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Woman in hoodie overwhelmed by the words “Panic Attack” above her head

What Panic Attacks Feel Like

Anxiety Disorders, Common Conditions, Mental Health /

Panic attack symptoms can hit without warning—and when they do, they often feel terrifying. One of the first times I had a full-blown episode, I thought I was dying. My heart was pounding in my ears. My arms went numb. I was nauseous, dizzy, sweating, and couldn’t catch my breath. I remember staring at the ceiling thinking: This is it. This is how I go. I didn’t know what a panic attack was back then. I just knew I was scared, and no one could convince me I was “fine.” If you’ve been there—or if you’re trying to understand what it feels like—this is for you. What panic attacks feel like Panic attack symptoms can vary from person to person, but here are some of the most frequently reported: Physical symptoms: Mental and emotional symptoms: Many of these panic attack symptoms closely mimic those of serious health emergencies—like heart attacks—which is part of what makes them so frightening. What people don’t always talk about Beyond the common symptoms, here are a few that don’t get discussed enough—but are just as real: Because panic attacks can feel so similar to physical conditions, it’s always smart to rule out medical causes first. If you’re experiencing chest pain, shortness of breath, or unusual physical symptoms for the first time, get checked out. But once you’ve ruled out other issues, know that panic attack symptoms are real, valid, and treatable. 👉 Next: How to Handle a Panic Attack Reviewed April 2025. Always consult a professional for individual guidance.

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Anxious woman surrounded by black-gloved hands symbolising panic attack triggers

Why Panic Attacks Happen (Even When Nothing Seems Wrong)

Anxiety Disorders, Common Conditions, Mental Health /

One of the most frustrating parts of a panic attack is not always knowing why it’s happening. You could be lying in bed, watching a movie, doing the grocery run, or brushing your teeth—and suddenly your heart is pounding, your chest is tight, your hands are shaking, and fear floods your body. And you think: But everything was fine. Why now? Panic attacks don’t always play by the rules. Your body thinks you’re in danger—even if you’re not At the core of every panic attack is one thing: your nervous system thinks there’s a threat, and it’s trying to protect you. This is the fight-or-flight response. It’s automatic, primal, and designed to keep you alive. When your brain perceives danger, it floods your body with adrenaline and cortisol so you can escape or fight. Heart rate increases. Breathing gets shallow. Digestion stops (hello, nausea). Muscles tense. That’s perfect if you’re being chased by a lion. Not so perfect when you’re just trying to make toast. But why does the alarm go off randomly? Sometimes the “danger” isn’t external—it’s internal. Thoughts, memories, physical sensations, or even overstimulation can set off the alarm. And for some of us, our bodies have become wired to react even without a clear cause. Some common triggers: It’s not “just in your head”—it’s in your system A lot of people (even well-meaning ones) will tell you to “just relax” or “think positive.” But that advice assumes panic is purely mental. It’s not. Panic is physiological. Your brain (specifically the amygdala) sends out emergency signals to your body. Even if the thinking part of your brain (the prefrontal cortex) knows you’re not in danger, it’s often too late—the alarm has already been triggered. Once that happens, the goal isn’t to fight it. It’s to regulate it. Why knowing the “why” helps Understanding why your body is reacting like this gives you: Panic attacks are real and overwhelming. And they always wait for the breakdown moment. It can arrive when you least expect it. But with the right support and tools, things can get better — and you can feel more in control again. Remember the words of Dr Bessel Van Der Kolk: “Your Body Keeps The Score” 👉 Next read: What Panic Attacks Feel Like Reviewed April 2025. Always consult a professional for individual guidance.

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co-existing conditions and challenges with autism

Co-Existing Conditions and Challenges with Autism

Autism Spectrum Disorder, Common Conditions, Mental Health, Neurodevelopmental Conditions /

When talking about autism, it’s important to look beyond the diagnosis itself. Many autistic people experience other medical, emotional, or learning issues alongside it. These are known as co-existing conditions and challenges with autism, and they can vary widely from person to person. Understanding them helps us offer better, more targeted support. Common co-existing conditions and challenges with autism 1. ADHD (attention-deficit/hyperactivity disorder) Some children and adults with autism also have ADHD. This means they may struggle to focus, sit still, or control impulses. While autism and ADHD are different, they often overlap. 2. Anxiety Anxiety is very common in people with autism. They may worry a lot, fear change, or feel overwhelmed by social situations. Routine and structure can help reduce anxiety. 3. Sensory processing challenges Many autistic individuals are very sensitive to light, sound, texture, taste, or smell. Others might seek sensory input, like spinning or touching things. This is called Sensory Processing Disorder (SPD). 4. Learning differences Autistic people may have learning difficulties like dyslexia, or find it harder to process information in certain ways. Others may have average or above-average intelligence, but still need support with how they learn best. 5. Sleep difficulties Many children and adults with autism have trouble falling or staying asleep. Poor sleep can affect mood, learning, and behaviour. 6. Mental health conditions Depression, OCD (Obsessive-Compulsive Disorder), and mood disorders can also co-occur with autism, especially during teenage years or adulthood. 7. Epilepsy Some people with autism also experience seizures. This may happen more often in those with higher support needs. This is important Recognising co-existing conditions and challenges with autism allows for early intervention and personalised support. Instead of focusing on autism alone, support teams can build a better, more complete plan to help individuals thrive. Support should be based on the whole person, not just their autism diagnosis. Find a professional near you. Reviewed April 2025. Always consult a professional for individual guidance. Autism: The Early Signs to Look Out For 10 Things Everyone Should Know About Autism The Autism Service Psychologist- Birmingham Clinical Partners Psychology Birmingham Clinical Partners Psychology Birmingham

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What Panic Attacks Are

What Panic Attacks Are and Why They’re Not “Just in Your Head”

Anxiety Disorders, Common Conditions, Mental Health /

I didn’t plan to start my morning hunched over the toilet, shaking and gasping for air.I woke up nauseous. That alone isn’t rare for me. I took my medication, assuming it would pass. But instead, it built up—fast. I ended up vomiting, then again. The nausea gave way to something worse: panic. I felt it rising in my chest like a wave I couldn’t stop. I’ve had this before, but it’s been a while. I didn’t want to believe I was having another panic attack. But my body knew long before my brain could catch up.If you’ve ever been there—or if you’re wondering if what you’ve experienced is the same—this is for you. So, what is a panic attack? A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It’s not the same as general anxiety, which builds gradually and can linger throughout the day. Panic attacks can feel like: What makes them especially scary is how real they feel. You can know you’re not in danger—but that doesn’t stop your heart from racing or your stomach from twisting into knots. Panic attacks vs. anxiety attacks: what’s the difference? These terms often get used interchangeably, but there’s a difference. Panic attack: Anxiety attack: Both are valid and distressing. But panic attacks tend to come with a sense of immediate crisis—even when nothing externally dangerous is happening. Who gets panic attacks? Anyone. Literally anyone. You don’t need to have an anxiety disorder or trauma background (although both increase the risk). Panic attacks can show up in: The scary part though, is that they hey often start when life feels “fine” on the outside—which makes it harder to explain or understand. What a panic attack feels like (from the inside) Here’s a little snapshot from my own recent experience: “I couldn’t stop vomiting. My chest felt tight, my breathing shallow. The fear took over—what if I end up in hospital again? What if this time I don’t come out of it? I was crying, telling myself over and over, ‘I don’t want to die.’ It didn’t feel rational. It felt real. And even though I knew it was a panic attack, I couldn’t switch it off.” Why knowing what it is matters When you understand what a panic attack is—and isn’t—you take away some of its power. No, you’re not going crazy. No, it’s not just in your head. It’s your body reacting to a perceived threat, even if your mind can’t name it. Recognising a panic attack for what it is can help you: 👉 Next: Why Panic Attacks Happen Reviewed April 2025. Always consult a professional for individual guidance. Coping Tools That Help with Panic Attacks Getting Help for Panic Attacks How to Handle a Panic Attack: What Helps and What Doesn’t How to Support Someone During a Panic Attack What Panic Attacks Feel Like

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