How to Stop a Panic Attack
Episode 48: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
What actually works in the middle of a panic attack? In this episode, Amanda walks through 10 tools designed to help you interrupt the spiral, calm your nervous system, and reset. She also unpacks the science behind panic attacks, why they happen, and what your physiology is trying to communicate. If you’ve ever felt out of control, overwhelmed, or like anxiety came out of nowhere, this one’s for you.
What We Cover in This Episode
- What a panic attack really is (from a nervous system perspective)
- Why they happen—even when it seems random
- What Dr. Stephen Porges says about panic
- How to prevent, settle, and reset after panic
- 10 practical, sensory-based tools to experiment with
Panic Attacks Through a Nervous System Lens
Amanda opens by reframing panic attacks as a physiological state—not a personal failure. Drawing on polyvagal theory and her conversation with Dr. Stephen Porges, she explains:
- Anxiety = “my physiology is under a state of threat”
- Panic = when that stress load gets pushed over the edge
When you understand panic attacks as your system reacting to overload, they start to feel less scary and more workable. You learn to recognize the signs, get curious about your threshold, and build tools that help you stay below it.
Why They Happen (Even If It Feels Like “Out of Nowhere”)
Amanda uses the stress bucket metaphor to explain how even small stressors can tip you into panic when your system is already near capacity. Common culprits:
- Internal stressors (like undernourishment, ruminating thoughts, or hormone shifts)
- External stressors (like lights, noise, or relational tension)
Understanding what fills your bucket helps you approach prevention more strategically—less guesswork, more clarity.
Prevention, Settling, and Resetting
Inside her membership and Restore, Amanda helps clients approach panic attacks in three phases:
- Prevention – Reducing baseline stress to lower the chance of panic
- In-the-Moment Tools – Interrupting the spiral when it starts
- Reset Tools – Helping your system recalibrate faster after the fact
This episode focuses on #2, sharing 10 simple tools you can experiment with. These are not magic fixes—but they are powerful when practiced regularly and proactively.
The 10 Tools (and Why They Work)
Each tool uses science-backed mechanisms like sensory distraction, vagus nerve stimulation, or cognitive redirection:
- Color Spotting – Engage panoramic vision to calm the system
- Near-Far Jumps – Shift focus with your eyes to interrupt the anxiety loop
- Sour Candy – Intense taste stimulates cranial nerves and grounds you
- Smell Something Strong – Activates olfactory nerves linked to emotion centers
- Hold an Ice Cube – Provides intense sensory input and a sense of control
- Close vs. Far Sounds – Use hearing to ground in the present moment
- Coping Statement or Panic Poem – Cognitive redirection + breath rhythm
- Cold Water Face Dunk – Triggers the diving reflex to slow your heart rate
- Ear Pulling or Neck Massage – Stimulates the vagus nerve gently
- Hug a Safe Human – Co-regulation with someone safe and calm
Amanda notes: different tools work for different people. Your job is to try them before you need them so your system feels familiar enough to reach for them in real time.
Three Tangible Takeaways
- Panic is not random. It’s your system reaching a stress threshold. Understanding that gives you power.
- Prep a plan. Having a go-to strategy in place decreases fear about the panic itself.
- Practice when calm. Familiarize your body with these tools during low-stress moments to make them more accessible when you need them most.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
- Join me inside the Regulated Living Membership, a mental health membership and nervous system healing space (sliding scale pricing available)
- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
*Want me to talk about something specific on the podcast? Let me know HERE.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
