My Power Over Panic Kit

Panic Attacks can induce strong feelings of fear, loss of control, or discomfort. Physical symptoms include racing heart, weakness, chest pains, nausea, and sweating.

I often recommend that clients have a "Power Over Panic Kit," which can be filled with tools to help alleviate the discomfort of the physical symptoms and serve as sensory grounding techniques.

Some items in my kit include sour candy, cooling spray, an ice pack, and a pocket-sized grounding technique printout.

See below for a breakdown of what goes into my kit!

Shock your senses with sour candy

As soon as you feel a panic attack, reach for a sour piece of candy. The sour taste can serve as a shock to the system and can potentially distract from panic.

Focus on the tartness and the current sensation you are experiencing from the candy.

Ice it out

Ease the feeling of panic-induced hot flashes by engaging in sensory grounding.

• Hold an ice cube (or something cold) in your hand and observe the sensations.

• Place the cold object on the back of your neck and against your wrists to calm your system.

Coping Statements

"I know what to do."

"This temporary discomfort will pass."

"I am not dying."

"This is not a heart attack."

"I can choose to distract myself."

"This feeling will go away."

"These are thoughts, not reality."

*Disclaimer. The materials available on this page are for informational purposes only and not to provide mental health treatment.