If you're searching for real advice for panic attacks, you probably want one thing, which is relief. Panic attacks can feel overwhelming, terrifying, and isolating. Your heart races, your chest tightens, your thoughts spiral, and It can totally feel like you're losing control.

One thing that people forget is that panic attacks can be highly treatable. I used to get at least one hour long panic attack every day for two years, and overtime working on myself, I almost completely cured my panic attacks.

With the right coping tools, structured exposure therapy, and daily nervous system regulation, you can retrain your brain and reduce panic long term.

Let’s break this down step-by-step!

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear triggered by your body’s fight-or-flight system.

According to the American Psychological Association, panic attacks involve both physical and cognitive symptoms, including:

• Rapid heartbeat

• Shortness of breath

• Dizziness

• Tingling

• Sweating

• Fear of dying

• Feeling detached from reality

Important:
A panic attack is uncomfortable, but not dangerous.

Your nervous system is misfiring. 

How to Stop a Panic Attack in the Moment

When you're in the middle of a panic attack, your body needs regulation before logic, as the brain is already thinking of every scenario possible.

Here are evidence-based coping tools for panic attacks:

1. Cold Exposure (Temperature Reset)

Cold stimulation activates the mammalian dive reflex and can slow heart rate.

Try:

• Splashing cold water on your face

• Holding an ice pack to cheeks

• Gripping something frozen

This interrupts the adrenaline spike.

Read this article here for more.

2. Controlled Exhale Breathing (4–6 Method)

Instead of deep dramatic breaths, try:

Inhale 4
Exhale 6

Longer exhales activate the parasympathetic nervous system.

Repeat for 2–3 minutes.

3. Strong Sensory Input

Strong sensory input (like sour flavor or intense scent) can interrupt catastrophic thinking.

Panic pulls you into future fear. Sensory grounding brings you back into the present.

This is why grounding tools matter.

Here is some more information on how sour candy can help stimulate the vagus nerve and distract the brain from panic attacks.

4. The Allowing Technique

Instead of fighting panic, say:

“I’ve felt this before.”
“This is uncomfortable, not dangerous.”
“Do your worst.”

Resistance fuels panic. Allowing it reduces the fear loop. This is one thing I have to remind myself all of the time. When you think about it, the more panic attacks you have, the more your brain recognizes that you are actually okay, and the better you will feel. This is why sometimes it can be best to feel out the panic attacks as they come.

Why Panic Attacks Keep Coming Back

Most people unknowingly maintain panic by:

• Avoiding feared places

• Escaping situations early

• Relying heavily on safety behaviors

• Constant symptom-checking

Avoidance lowers fear short-term, but strengthens it long-term.

This is where exposure therapy changes everything.

Exposure Therapy for Panic Disorder

Exposure therapy is one of the most effective treatments for panic disorder and is supported by organizations like the Anxiety and Depression Association of America.

What Is Exposure Therapy?

Exposure therapy gradually teaches your brain that feared sensations and situations are safe.

Instead of escaping fear, you face it in controlled steps.

Types of Exposure Therapy for Panic Attacks

 

1. Interoceptive Exposure

This involves intentionally creating mild panic sensations to reduce fear of them.

Examples:

• Spinning to create dizziness

• Running in place to raise heart rate

• Holding breath briefly

• Tensing up muscles as hard as you can for 30 seconds

Over time, your brain learns that a racing heart does not equal danger.

2. Situational Exposure

If you avoid:

• Driving

• Grocery stores

• Social settings

• Being alone

You create a fear ladder.

Example:

1. Sit in parked car

2. Drive around block

3. Drive 5 minutes

4. Drive to store

Repeat each step until anxiety drops.

Consistency rewires the brain.

Nervous System Regulation: The Missing Piece

Panic disorder is both mental and physiological.

If your stress baseline is high, panic is more likely.

Daily nervous system regulation reduces frequency over time.

Focus on:

• Stable sleep schedule

• Blood sugar balance

• Morning sunlight

• Limiting excessive caffeine

• Strength training or walking

Adaptogens for Anxiety: Do They Help Panic?

Adaptogens are herbs that support stress resilience.

They are not cures for panic disorder, but they may support overall nervous system balance.

Common adaptogens:

• Ashwagandha

• Rhodiola

• Holy Basil (Tulsi)

Research funded by the National Institutes of Health has examined adaptogens for stress support, though more large-scale studies are still needed.

Important:

• Always consult a healthcare provider

• Use as supportive, not primary treatment

• Combine with exposure work

Here is some more information on adaptogens

When to Seek Professional Help for Panic Attacks

If panic attacks are:

• Frequent

• Causing avoidance

• Impacting work or relationships

• Leading to depression

Working with a therapist trained in CBT or exposure therapy can accelerate recovery.

Panic disorder is highly treatable.

A Gentle Note on Practical Tools

While doing exposure therapy, many people feel safer having grounding tools nearby.

The goal isn’t dependency.

It’s building confidence while retraining your brain.

Small supports can make exposure practice more approachable, especially early on.

(That’s where thoughtfully designed sensory tools can help.)

Shameless plug here, but I created a product to be used as a grounding tool called Grounding Sours.

These are an all-natural, hard sour candy with adaptogens and Vitamin D to help distract the brain from anxiety, and promote calm. 

I hope this can be helpful for anyone reading, I completely understand how it feels, but just remember, it DOES get better!