1. Cold Water Shock (Reset Your Nervous System)

A quick temperature change can disrupt the panic response and ground you instantly. Try:

• Splashing cold water on your face.
• Holding an ice pack or a cold object in your hands.
• Taking a cold shower or placing your wrists under cold running water.

This activates the diving reflex, which slows your heart rate and tells your body to calm down.

2. Smell Something Familiar and Comforting

Scent is a powerful grounding tool. Try:

• Essential oils (lavender, peppermint, eucalyptus)
• A favorite lotion or perfume
• Holding a warm cup of tea or coffee and breathing in the aroma

3. Engage Your Brain with Distraction

If your thoughts are spiraling, redirect your focus to a task that requires mental effort:

• Count backward from 100 in sevens.
• Describe everything in your environment in detail. (Example: «The chair is brown, made of wood, with four legs.»)
• Sing a song or recite a poem/verse you know by heart. 4. Sour Candy Shock (Engage Your Senses to Interrupt Panic)

The intense, sharp taste of sour candy can snap your brain out of panic mode by creating a strong sensory distraction.

How It Works:

• The sudden sourness grabs your attention, breaking the cycle of anxious thoughts.
• It activates your taste buds and salivary glands, shifting focus from fear to physical sensation.
• The puckering response triggers a natural grounding reaction, similar to the cold water technique.

How to Use It:

• Keep a pack of sour candy (Warheads, Sour Patch Kids, lemon drops, etc.) with you.
• When panic starts, pop one in your mouth and focus entirely on the taste.
• Describe the sensation: «This is extremely sour. My tongue is tingling. My mouth is watering.»
• Let the intensity pull you into the present moment and away from anxious spirals.

This method works best when combined with deep breathing to help your body fully reset.  Coping Techniques For Panic & Anxiety Attacks by Christiana Danielle

After the Panic Attack: Self-Care & Recovery

• Drink water to help rehydrate and regulate your body.
• Rest if needed—your body just went through a high-adrenaline response.
• Write down what helped so you have a personalized plan for next time.
• Talk to someone if you need support—a friend, therapist, or crisis helpline.