Experiencing health problems can lead to a dysregulation of our nervous system. The stress of dealing with a health problem can lead to an increase in anxiety and even panic attacks as we try to figure out what’s wrong and how to heal.

In my own experience, the first time I had a panic attack, I thought I was having a heart attack. I had had many anxiety attacks in my life, but I never knew that panic attacks were a whole different ball game.

The first time it happened, I was just sitting on the couch in my living room. All of a sudden, my whole body went numb and it felt like I couldn’t breath. My heart was racing as I started hyperventilating, and then I began shaking and crying uncontrollably. I thought something was seriously wrong and I would have to go to the hospital.

Luckily, my husband was home at the time and was able to help calm me down. The whole thing lasted about 10 minutes, but I was completely shaken by the experience. I went to the doctor right away, thinking something was wrong with my heart. They had me get an EKG, a chest X-ray, and sent me to a cardiologist. Over the course of numerous doctors and tests, no one ever mentioned that it could have been a panic attack. I only found out a couple months later, when I finally talked to my sister about what had happened, that I learned these were symptoms of a panic attack.

From then on, I’ve been trying every technique I can find to help prevent, or at least sooth, my panic attacks and regulate my nervous system. So far, these are the top 5 strategies I’ve found to be the most helpful:

1. Chew Gum or Sour Candy

One surprising way to ground yourself before or during a panic attack is by chewing gum or sucking on sour candy. The act of chewing can help to distract your mind and engage your senses, while the strong taste of sour candy can shock your system out of panic mode.

How to do it:

• Keep a pack of gum or sour candy with you, especially if you’re prone to panic attacks.
• When you feel the onset of a panic attack, immediately start chewing or pop a piece of sour candy into your mouth.
• Focus on the sensation of chewing or the sharpness of the sour flavor, allowing it to anchor you in the present moment.

The physical activity of chewing and the intense flavor can help interrupt the cycle of anxious thoughts, giving you a simple yet powerful tool to reduce the intensity of a panic attack.

2. EFT Tapping (Emotional Freedom Techniques)

EFT tapping, also known simply as tapping, is a method that combines cognitive therapy with acupressure. By tapping on specific points on the body, you can reduce the physical and emotional tension that accompanies a panic attack.

How to do it:

• Identify a sequence of tapping points, such as the side of your hand, the top of your head, eyebrows, under the eyes, and collarbone.
• Using your fingertips, tap lightly on each point while focusing on your anxiety or the physical sensations you’re experiencing.
• As you tap, you can repeat a calming phrase like, “Even though I’m feeling anxious, I know I am safe and this feeling will pass.”

EFT tapping works by sending calming signals to the brain, helping to reduce the fight-or-flight response that triggers a panic attack. This technique can be learned and practiced anywhere, making it a versatile tool for managing anxiety.

3. Place an Ice Pack on Your Chest

The cold sensation from an ice pack can help to quickly reduce the symptoms of a panic attack. When applied to your chest, the ice pack stimulates the vagus nerve, which plays a key role in regulating your heart rate and calming your nervous system.

How to do it:

• If you’re at home or in a place where you can easily access an ice pack, place it on your chest or the back of your neck.
• Hold the ice pack in place for a few minutes, focusing on the cold sensation.
• Take slow, deep breaths as you feel the cooling effect spread through your body.

The intense cold can help to “reset” your nervous system, slowing down your heart rate and reducing the physical symptoms of panic. This technique can be especially effective if you’re prone to feeling overheated or dizzy during an attack.

4. Box Breathing and Focusing on Your Senses

Box breathing is a simple yet effective breathing technique that involves inhaling, holding, exhaling, and pausing for equal counts. Combining this technique with sensory grounding can help to calm your mind and body during a panic attack.

How to do it:

• Inhale deeply through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Pause and hold your breath for another count of four.
• As you repeat this cycle, focus on your surroundings by engaging your senses—notice what you can see, hear, smell, and feel.

By focusing on your breath and senses, you can shift your attention away from anxious thoughts and bring your body back to a state of balance. This technique is easy to practice anywhere and can be a lifesaver in moments of panic.

5. Shake It Out

Physical movement is a great way to release the built-up energy that often accompanies a panic attack. Jumping up and down might sound unconventional, but it can be an incredibly effective way to shake off anxiety and regain control.

How to do it:

• Stand up and start jumping in place, or just swing your arms side to side, focusing on the rhythm of your movements.
• Pay attention to the way your body feels as you jump—the sensation of your feet leaving the ground and landing again.
• Allow yourself to release any pent-up tension or energy as you continue to jump.

Jumping up and down helps to burn off the adrenaline that fuels a panic attack and can also act as a distraction from the overwhelming thoughts and sensations you’re experiencing.

While panic attacks can be distressing, using these five techniques can help you regain a sense of calm and control. By chewing gum, tapping, using ice, practicing box breathing, or jumping, you can take proactive steps to manage and reduce the intensity of your panic attacks. Remember, the key is to find what works best for you and to practice these techniques regularly so they become second nature when you need them most.