Mental Health Resources, Coping Techniques, and Discussion Questions

Panic and anxiety attacks can feel overwhelming and paralyzing—but they don’t have to control you. In this powerful blog post, Christiana Danielle opens up about practical techniques that truly work when panic hits. Drawing from real-life experience and deep emotional insight, she offers four simple, science-backed methods to ground yourself, regulate your body, and calm your mind.

From the sharp jolt of sour candy to the soothing shock of cold water, these techniques help shift your focus and interrupt anxiety spirals. Whether you’re facing panic regularly or just need tools to regain control in high-stress moments, this article is your quick-access guide to finding peace.
Visit our blog to explore these tools and reclaim your calm—one breath at a time.

Coping Techniques For Panic & Anxiety Attacks by Christiana Danielle

COPING TECHNIQUES FOR PANIC AND ANXIETY ATTACKS

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.