Panic Attack Tips That Aren't Just Deep Breathing:

Snacks on the floor, cheesy playlists, and other slightly unhinged coping tricks — from someone who's had panic attacks since age 14 and way too many ER visits.

It’s a Sunday morning. I’m sitting in a hotel lobby. Well, more like loitering. And I’m anxious. When I’m anxious, besides the thoughts in my head, there is nothing I fear more from that anxiety than it becoming a panic attack.

I started experiencing panic attacks when I was 14, although I remember living a lot of life up until then with a lot of general anxiety. I once had a month where I had one almost every day, until I was prescribed medication for them. Today, I still have the occasional one. What has changed from avoiding things altogether or going to the emergency room (which I’ve done many times) is how I cope. Therapists and Google will normally tell you to take deep breaths or count five things you can see in the room (you know, the 5-4-3-2-1 method). However, for me, and I bet many of us anxious people, those things don’t always work. That’s why I decided to write about some more abstract ways I deal with anxiety that I bet your therapist hasn’t told you a lot of these:

Social Media. If you are a doctor, therapist, or mental health professional, please don’t be mad at me for this! I know, I read the articles and studies too. But on my Instagram, TikTok, and Pinterest accounts, I have made “safe folders” or Pinterest boards dedicated to containing only positive content, or content that will distract me from my anxiety. Kittens, people talking about how they got through hard times, funny videos, quotes — the list goes on. This helps especially when you are in public with headphones, sitting on the couch, or literally feel like you can’t move. I started saving things that made me feel good on my social media — as we all do — and one day, while on the couch, unable to physically move, thought, “Why don’t I watch those TikTok videos I saved of beautiful places I want to go?” Soon enough, I’m looking forward to the future, not ruminating on it.

Telling/texting someone. This one is quick! You don’t have to do anything or even respond, but “I’m having a panic attack right now and I feel like telling someone will make me feel less alone.” Or blame it on me, a random girl on Substack, who told you to try it.

Putting on a cheesy playlist. This has literally shocked me out of anxiety a couple of times, just from a laugh. I am SO sorry to the person who made this playlist (here on Spotify) for using it as an example, but hitting shuffle and hearing “Fight Song” by Rachel Platten has helped me more than you know.

Floor snacks. I have what has become a routine for when I have a panic or anxiety attack at home. I sit on the floor of my apartment, on my rug or hardwood floors, eat pretzels and saltines, drink water, and use one of my many ice packs (keep reading for that). I’ll call or FaceTime my mom, dad, or someone I trust, and if they are available, just saying “I’m really anxious” and talking about why, or asking them to distract me, helps. If you can’t call someone, try watching a YouTube video or TV show. But the ground always grounds me.

The vagus nerve. Personally, science helps me believe something will work. Your vagus nerve is a part of the parasympathetic nervous system.

“Your parasympathetic nervous system controls ‘rest and digest’ functions. It’s the opposite of your sympathetic nervous system’s ‘fight or flight’ response.”

By stimulating it, your body calms down. I do so through holding an ice pack on my neck and wrists, and humming — but if you want a full explanation, check this article out: here.

Beta blockers. Talk to your psychiatrist or doctor. I can’t prescribe medication.

As someone who has gone to the emergency room too many times, panic attacks are deceiving, and you feel as though you are actually dying. So many people even develop anxiety revolving around the chance of having one. But I have noticed over the years, so many people have experienced at least one — even those without anxiety disorders. As someone who has been there so many times, sometimes deep breathing just doesn’t work. I would love to know if anyone else does things like this, or any other unconventional ways of calming your anxiety!

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