The Panic Attack Playbook: How to Prevent Panic Attacks and Take Back Control
You’re juggling a million things right now, work deadlines, relationships, social obligations, and somehow still trying to prioritize your mental health. You meditate, stay hydrated, and even color-code your Google Calendar like your life depends on it. But then, seemingly out of nowhere, panic hits.
Your heart races. Your chest tightens. You feel dizzy, disoriented, like your brain just left the building and your body is in full-on emergency mode. If this sounds familiar, you’re not alone. Panic attacks are overwhelming, unpredictable, and exhausting. And if you’ve been through one, you’ve probably dealt with two major fears:
Not knowing what to do when one hits. You just try to ride it out and hope it passes.
Constantly worrying about when it’s going to happen next. Will it strike at work? At brunch? In the grocery store?
It’s no wonder panic attacks start to shape your decisions, maybe you’ve even found yourself avoiding plans or places just in case one hits. But here’s the truth: panic attacks aren’t random, and they’re not your fault. You’re not broken or crazy, and there is a way out of this.
In this post, you’ll learn:
Techniques to stop panic attacks in their tracks
Nutrition hacks to prevent anxiety before it starts
Herbs and supplements that calm your nervous system
Two bonus tricks that reset your state in three minutes or less
Let’s build your Panic Attack Playbook.
Prefer to watch instead of read?
You can watch this entire playbook on YouTube where I walk you through everything step-by-step. Check it out here
Step 1: What to Do During a Panic Attack
When panic hits, your body flips into fight-or-flight mode. Your nervous system is screaming “danger” even though there’s no actual threat. These tools help calm your system and bring you back fast.
Mental Grounding
Try this simple trick: name five things that are true about your current moment.
For example:
It’s Thursday
I’m wearing a blue sweater
The window is open
I can hear birds outside
My feet are on the ground
This pulls your brain out of the panic spiral and reminds it that you’re safe right now. You can do this anywhere even during a work meeting or while out with friends and it’s subtle enough that no one will even notice.
Breathwork That Actually Works
When panic sets in, your breath gets shallow and fast. That only makes things worse.
Try this:
Inhale for 4 counts
Hold for 4 counts
Exhale for 7 counts
Or forget the numbers and just focus on making your exhale longer than your inhale. This activates your parasympathetic nervous system and tells your body to calm down.
Move That Anxiety Out
Breathing and grounding are great, but sometimes you still feel like your body is buzzing with adrenaline. That’s when movement helps.
You don’t need to do a long work out, just move:
Stretch your arms overhead
Shake out your hands
Jump around to a song that lifts your mood
Go for a short walk
Movement helps discharge anxious energy and reconnects you with your body.
One important reminder: Avoid mindlessly scrolling your phone. It might feel like an escape, but it’s just a temporary distraction that delays your recovery. Your nervous system needs active support, not digital numbing.
Step 2: Prevent Panic by Balancing Blood Sugar
Panic attacks don’t just come out of nowhere. One of the biggest underlying causes? Blood sugar crashes.
Let’s say it’s 3 PM. You’ve skipped breakfast, lived on iced coffee, and now you’re dizzy, shaky, and spiraling. That’s your body’s alarm system responding to a drop in blood sugar. It releases stress hormones like cortisol and adrenaline—which feel exactly like panic.
Start the day with a breakfast that keeps your blood sugar steady:
Eggs, sausage, and avocado
Greek yogurt with chia seeds and berries
A smoothie with protein powder and nut butter
In the afternoon, try:
Almonds and dark chocolate
Carrots and hummus
Apple with peanut butter
And don’t underestimate hydration. Dehydration can feel like anxiety, so sip water or herbal tea throughout the day. Adding electrolytes can help ensure your body is actually absorbing what it needs.
Step 3: Herbs and Supplements to Support Your Nervous System
Even with great nutrition, sometimes your nervous system needs extra support. These herbs and supplements can help prevent panic from taking over.
Passionflower – Helps slow racing thoughts and calm your mind, especially at night. Great as a glycerite or in tea.
L-theanine – Found in green tea, it promotes focused calm. Perfect for daytime anxiety without drowsiness.
Inositol – Supports neurotransmitter function and mood stability. Especially helpful for panic, OCD tendencies, and blood sugar support.
Magnesium glycinate – The “relaxation mineral.” Helps with muscle tension, stress, and sleep.
Kava – Strong calming effect for acute anxiety. Acts on GABA receptors, similar to anti-anxiety meds. Best used in spray form for fast results.
Always consult your doctor before starting new supplements. Even natural remedies need to be matched to your specific health needs.
Bonus: Two Tricks to Shut Down Panic in 3 Minutes
Sometimes, you don’t have time for breathwork or a walk. You need something that works now.
Cold Therapy
Cold exposure activates the vagus nerve, helping reset your nervous system instantly.
Try:
Dunking your face in cold water
Splashing cold water on your face
Holding an ice cube
Putting a cold pack on your chest or neck
This physically shocks your system out of panic and brings you back into the present.
528 Hz Sound Therapy
This frequency is used to calm the brain and lower stress. It helps shift you into a more grounded, relaxed state.
Search “528 Hz frequency” on YouTube or Spotify
Use headphones for best results
Combine with breathwork for extra calming power
Both techniques take less than three minutes and can completely shift how you feel in the moment.
The Secret to Fewer Panic Attacks? Consistency
There’s no one magic fix. But when you combine the right habits like steady blood sugar, nervous system tools, nutrient support, and regular movement - you build a body that feels safe. And when your body feels safe, your brain stops sounding the alarm.
You don’t have to live your life constantly bracing for the next panic attack. You can feel grounded, calm, and fully in control again.
Want more support? Watch the full Panic Attack Playbook on YouTube for a guided walk-through of everything in this post. Click here to watch
And if you’re looking for tools to help you stay calm and steady throughout the day, grab my Mind Body Toolkit for Anxiety—it’s packed with my favorite strategies for nervous system regulation and natural anxiety support. Download it here
You’ve got this. I’m rooting for you every step of the way.