7 Simple Sensory Techniques to Ground Yourself During a Panic Attack

Those of us who get panic attacks in the most random places understand, there is not much you can do in these moments of the feeling of impending doom, not being able to breathe, and our bodies going numb. Unfortunately, most medications for panic attacks cause intense drowsiness, which is not exactly the safest when you are driving or working.

As someone with a panic disorder, I have had to learn and try different techniques to help me ground myself and to feel the panic to let it pass, rather than solely focusing on my body absolutely freaking itself out. The good news? You don’t need a full hour of meditation or a prescription to interrupt that spiral. Engaging your senses with quick, pocket-size tools can be a technique to snap you back to the present in seconds.

Below, you’ll find 7 simple sensory grounding techniques, including a bold sour candy pop, that can help you ground yourself and bring you back to earth.

---

1. Five-Count Breathing

Why it works: Focusing on a simple inhale-hold-exhale pattern immediately shifts attention away from racing thoughts.

• How to do it:

  1. Inhale slowly for a count of 5.

  2. Hold gently for a count of 5.

  3. Exhale for a count of 5.

  4. Repeat 3–5 times.

Pro tip: Try combining this with a silent mantra like “I am here” on each exhale to deepen your focus.

---

2. Cold Water Splash or Ice Cube Rub

Why it works: The sudden change in temperature jolts your nervous system into the here-and-now.

• How to do it:

  • Splash a handful of cold water on your face.

  • Or carry a small zip-lock bag with an ice cube; rub it gently on your wrists or temples for 10–15 seconds.

Pro Tip: Keep a reusable water bottle filled with ice water at your desk. Or keep an ice pack that only activates when you squeeze it in your bag or backpack. This can be an easy sensory reset whenever you need it.

---

3. Nature Sound Break or Fresh Air

Why it works: Natural sounds like rain or birdsong can reduce perceived stress and help your brain shift gears. Fresh air can help you regulate breathing.

• How to do it:

  1. Open a free app or YouTube tab.

  2. Play a 60-second clip of forest rain, ocean waves, or birds chirping.

  3. Close your eyes and really listen.

Pro Tip: If you are driving, try having the windows rolled down for a bit rather than using the AC. 

---

4. Textured Object Touch

Why it works: Exploring a tactile object pulls your focus outward, breaking the cycle of overwhelming thoughts.

• How to do it:

  • Carry a small smooth stone, stress-relief ball, or textured keychain.

  • Spend 30 seconds noticing every ridge, curve, or groove.

Pro Tip: You can even DIY a “sensory pouch” with a few items. Think lava rock, soft fabric swatch, and worry beads.

---

5. Bold Flavor- Sour Candy Pop (with added adaptogens)

Why it works: A powerful sour flavor immediately activates taste receptors and distracts your mind.

• How to do it:

  1. unwrap one In Its Tracks sour candy.

  2. Don't Chew it, feel the sour sensation.
     

Pro Tip: Try In Its Tracks for a clean-label, plant-based hard sour candy with added adaptogens to promote anxiety relief in the moment, and after the moment.

---

6. Aromatherapy Sniff

Why it works: Certain scents like lavender or peppermint have grounding associations and can help shift mood.

• How to do it:

  • Keep a small roller bottle of essential oil in your bag.

  • Gently inhale from the bottle for 5–10 seconds.

Note: Always choose 100% pure, plant-based oils to keep it clean and reduce chances of a headache.

---

7. Five-Sense Check-In

Why it works: Naming or experiencing one thing in each sense channel forces your mind back into the present moment.

• How to do it:

  1. Name 5 things you see

  2. Name 4 things you hear

  3. Name 3 things you feel

  4. Name 2 things you smell

  5. Name 1 thing you taste

Challenge: Do this sequence in under 60 seconds for a fast, full-body reset.

---

Bringing It All Together

When overwhelm strikes, pick 1–2 of these tools that resonate most with you. Maybe you start with a quick breathing cycle, then follow up with hard sour candy. Or maybe even ice on your wrists plus a nature-sound break is your combo. The goal is simple: interrupt the autopilot of stress with an easy, portable sensory reset.

---

Conclusion & Next Steps

By combining these sensory grounding techniques into your daily routine, you’ll build small but powerful habits that help you stay present.

Check out In Its Tracks on www.reroutewellness.com and grab a pack to keep in your pocket wherever you go!