Coping Through Panic: Jay’s Guide
As someone who doesn’t remember a day where they weren’t anxious, I empathize with those that struggle with anxiety disorders. Panic disorder was something I learned about in graduate school and then when I was diagnosed with it, everything changed. I found a great therapist and we have come a long way and I find myself panicking a lot less than I used to. This isn’t by any means a one-size-fits-all model, but it’s a guide that helps me stay afloat in the midst of what felt like a tsunami of panic attacks.
The methods I’ve used (both with clients and myself) to control my panic:
Saying my intrusive thoughts out loud
Ice pack
Something sour (i.e, Warheads, sour candy)
Less doom scrolling
I know - it seems basic. In order to control my panic, I felt like I need to have this list of “profound” coping skills (whatever the hell that means). Sometimes less is more. Let me explain.
Saying the intrusive thoughts out loud — my wife and I started this habit of saying our intrusive thoughts out loud. I’m not quite sure how we started, but I think the more we say the thoughts out loud, the easier it is to look at them objectively and even sometimes laugh out loud together. It’s like when you show up for a first date and say “I’m nervous” - sometimes naming what’s happening in and of itself is disarming.
Ice packs, my holy grail — ice packs were a game changer for me. I always recommend my clients, when feeling a wave of panic or intense anxiety, to grab an ice pack and place it on the center of your chest. The science behind this: the ice pack on your chest stimulates your vagus nerve, which helps us activate the parasympathetic nervous system (rest and digest as opposed to fight or flight). For me, this calms me down almost immediately if I catch the “wave” of panic in time. This has also helped many of my clients that struggle with mild to severe moments of panic.
Sour candy - this is a fun one for some clients, especially those that LOVE sour candy. I recommend Warheads (because OUCH, that’s intense!) The reasoning? Stimulating another sense so intensely and intentionally can redirect the attention from the physical symptoms of panic. This can also be harm reduction.
No more doomscrolling — I know, this is a tough one. When we have so many ways of getting information (Instagram, Tik Tok, Facebook, the list could go on), it’s very easily to get stuck in the rabbit hole and keep scrolling. When I deleted Tik Tok off my phone, I finally knew some semblance of peace. I scroll less on other platforms I use. Instead, I’ve decided to download more games on my phone. Simple solution, but it scratches the itch to impulsively check my phone often. It took time to form the habit, but once it clicked, it clicked. My go-to games right now consist of organizing things (and that’s my neurodivergence showing!)
I hope this can serve as a starting point for when you’re stuck and looking for things to try in order to cope through the panic or intense waves of anxiety. Give yourself grace, be kind to yourself, and be patient with yourself! Good habits take time :)
Sending my love from North Carolina to everywhere else,
Jay
