Once you find something that helps you during a panic attack, don’t keep reinventing the wheel — hold onto that something! Keep a collection of things that help and try to make sure you have easy access to it.
The most important thing about an anti-anxiety tool is that it works. Whether it’s a bracelet with an affirmation on it, a lovely smelling chapstick, or a mini journal full of inspiring quotes, don’t ever judge yourself for using tools to get through a panic attack, and don’t let anyone else do it either.
Physical resources
It can be unrealistic to keep a bunch of anti-panic-attack objects on you at all times, but some small comfort items can be kept in a purse, wallet, backpack, or on a keychain. Larger items can be kept in your car, locker, desk, or anywhere else you have access to most of the time.
Different things work for different people, but consider:
- Chapstick or lotion
- Gum or hard candy
- A small card or paper with a poem, quote, section from a sacred text, etc.
- Fidget toy [fidgetland] [chewbeads]
- Worry stone
- Sacred object (crystal, prayer beads, etc.)
- Something squishy/cuddly (stuffed animal, stress ball, etc.)
- Sweater or blanket
- Coloring pages or other art supplies
If you find something physical that works really well, get duplicates! Something intended to reduce anxiety can backfire and cause anxiety if you’re worried about losing it, or panic when you don’t have it. Be careful of relying on spiritual or sentimental significance of an original object if you’re going to be carrying it everywhere with you.
Digital resources
If you have a smartphone or a computer on you, there are plenty of resources online to add to your resource kit. Many of the apps listed here also have emergency, in-the-moment options or activities to add to an In Case Of Panic Attack resource kit.
I keep a bookmarks folder in my personal Chrome account called “Anxiety Management” where I keep everything that has helped me feel calm — songs, videos, quotes, all sorts of things. You can keep a Google doc, bookmarks folder, tumblr blog, Pinterest board — anything that helps you collect the good stuff without mixing in anything else.
You’ll have to make your own, but here are some of my favorites:
Videos & gifs:
- Marconi Union — Weightless (supposedly the world’s most calming song)
- Music by Tony O’Connor
- A gif to breathe in sync with
- A video of swirling paint & a blog full of them
- Monterey Bay Aquarium live cams (I like the jellyfish!)
- Baby sloths taking baths
Quotes & words:
- A life safe from harm
- The future flinches first
- What is there in this that is beyond endurance
- How foolish is man
- All the times you’ve felt that way
- I am rising to perform the work of a human being
Calming/distracting websites
There are tons of single-serving websites out there that many people find useful as part of their resource kit. Well known ones include Weave Silk, Make A Nebula, and This Is Sand. Plenty of people have already made their own lists of these kinds of websites, so rather than make yet another list, here is a list of lists:
- When you’re anxious list
- Calming websites list
- Anxiety & Panic master post
- Coping Toolbox master post
- Distraction websites
- Depression/Anxiety master post
- Mood Booster master post
- Anxiety master post
- Feeling Okay master post
Remember that things in your resource kit are intended to help you calm down in the midst of a panic attack — if you find yourself spending more time than you’re comfortable online or using sites like this for numbing, stop.
Using a resource kit
Unfortunately, there is no one activity or object that will instantly cure or stop a panic attack. You still have to “work it.” Just popping gum in your mouth or squeezing a polished rock won’t make you feel better automatically — the point is to help you focus on something and take positive action to feel better.
I find that it’s powerful to harness the placebo effect: to find something that works okay, then decide it’s going to be something I channel my focus into to stop a panic attack. Telling myself, “this hand lotion has a calming smell, so once you put it on your hands and feel its softness and smell it, you will feel better” is as much part of the routine as putting the lotion on.
Remind yourself that going to your resource kit is itself an act of self-care and take pride in that. Adding a mantra or intention to the use of your resource kit can be powerful: “I am caring for myself,” “I am handling this,” “I know what to do to get through this.” Imagine yourself as a caretaker for your panicking mind and body, stepping in to do the right thing and be responsible like you would for a child in your care who was hurting.
This article is part of the “So You Had A Panic Attack” resource guide. Go back to the SYHAPA index page
