Panic Attack Kit: 5 Things to Keep With You When Anxiety Hits
If you've ever felt your heart start racing, your chest tighten, your thoughts speed up, and suddenly wondered, “What is happening to me?”—you know how scary a panic attack can feel.
And if you're someone who spends a lot of time trying to keep everyone else happy, holding it together at work, answering every text, overthinking every conversation, and convincing yourself you're fine…
…it can be especially frustrating when your body suddenly says, “Actually, we're not fine.”
A panic attack care kit can't replace therapy or treatment for ongoing anxiety. But it's one of my favorite tools to give my clients a quick win, with something concrete to reach for when a panic attack is coming on.
Below are five things you can put together into a simple, portable panic attack care kit—plus how to use them.
Understanding Panic Attacks, Anxiety, and the Need to Feel in Control
Panic attacks can feel like they come out of nowhere.
You might notice a racing heart, sweating, shaking, dizziness, shortness of breath, nausea, tingling, or a sudden feeling that something is terribly wrong.
And then your brain may jump in with its own commentary:
What if I pass out?
What if everyone notices?
What if I can't make this stop?
What if something is actually wrong with me?
That combination of physical sensations and frightening thoughts can create a feedback loop where you're not only experiencing anxiety—you're becoming anxious about being anxious.
For people who tend toward perfectionism or people pleasing, there can be another layer: the pressure to appear okay.
You might be the person who is dependable, responsible, and always thinking about what everyone else needs. You answer the message. You show up to work. You say yes when you really mean no.
So when anxiety becomes impossible to ignore, it can feel like you're failing at something you're supposed to be able to handle.
You're not.
A panic attack is a real experience involving both your body and your mind. And while panic attacks can be incredibly frightening, they do pass.
The goal of a panic attack kit isn't to make sure you never experience anxiety again.
Instead, think of it as a small collection of sensory and grounding tools that can help your body remember it's actually safe, rather than running off the rails.
And sometimes, simply knowing “I have a plan for this” can feel different from “I have no idea what to do when a panic attack happens.”
What a Therapist Wants You to Know About Panic and Anxiety
As a therapist, one of the things I want people experiencing panic to know is that you don't have to become an expert at avoiding anxiety.
In fact, constantly monitoring your body for signs of another panic attack can sometimes keep anxiety front and center. It's hypervigilence keeping you stuck in overwhelm, because you're predicting another disaster is about to happen
Instead, it can be helpful to develop a few tools you can use when anxiety shows up—and then work on the larger patterns underneath it.
For example, maybe your panic tends to happen after weeks of saying yes to things you don't actually want to do.
Or maybe it shows up when you're overwhelmed at work but feel like you can't ask for help.
Maybe you're constantly worried about disappointing people, making mistakes, or being perceived as difficult.
The panic may be the part you notice first, but it isn't necessarily the whole story.
This is one reason I encourage clients to think about what happens before the panic, not just what happens during it.
Ask yourself:
What was happening in my life before this episode?
Had I been under a lot of stress?
Was I ignoring my own needs?
Had I been overcommitting?
Was I worried about disappointing someone?
Had I been getting enough rest, food, movement, and downtime?
What was I telling myself about the physical sensations I was experiencing?
You don't have to answer all of these questions during a panic attack. That's probably not the moment for a deep self-analysis.
But once you're feeling calmer, these questions can help you start noticing patterns.
And if panic attacks are becoming frequent, causing you to avoid places or activities, or interfering with work, relationships, or everyday life, consider talking with a qualified mental health professional. Panic disorder is treatable, and psychotherapy is one evidence-supported treatment option.
Build Your Own Panic Attack Kit With These 6 Grounding Tools
You don't need a giant emergency bag. The best panic attack kit is one you'll actually keep with you. Something as small as a pencil case that can fit in a purse, backpack, desk drawer, or car can hold a few things that give you different ways to reconnect with the present moment.
For these items, I want you to think of your five senses; smell, taste, touch, hearing, and seeing. Remember, our goal is to help your body remember that it is safe, and we can do that by giving it sensory input that is soothing and comforting.
1. An Easy-to-Find Small Bag or Pouch
Start with something simple.
A small zippered pouch gives all of your tools a home, making your kit easy to grab when you're anxious.
You might even choose a color, pattern, or design that feels calming or makes you smile. The goal isn't to make your anxiety kit look professional; it's to have something easily accessible that tells you “I know what to do when I need support".
2. Touch - Like An Instant Cold Pack
An instant cold pack can provide a strong physical sensation when you're feeling overwhelmed. Keep one in your kit and follow the package directions for activation and safe use.
I recommend something cold because it's such a strong sensation, and it immediately helps your brain shift your attention toward what's happening in your body and your immediate surroundings.
Think of this as giving your brain something concrete to focus on instead of getting pulled further into "What if?".
Another option I've personally loved is massage guns - the only issue is that they tend to be a little too big for a portable anxiety care kit.
3. Taste - Sour Candy
This one sounds a little strange, but that's partly the point!
A strongly flavored sour candy gives you an intense taste experience that can help bring your attention into the present moment.
Instead of trying to force your thoughts to stop, you're giving yourself something physical to notice:
What does this taste like?
How intense is it?
What sensations do I notice in my mouth?
This is a simple grounding strategy you can experiment with ahead of time to see whether it works well for you. Warheads are GREAT for this!
4. Smell - Like An Alcohol Wipe
An alcohol wipe can provide another strong sensory cue because it's such a strong smell. If you're feeling caught in a spiral of anxious thoughts, noticing a distinct scent can give your attention something immediate and concrete to focus on.
Personally, these aren't my favorite. I much prefer smells I actually like, like lavender. Carrying travel-sized body mists and perfumes can work in this instance, and some people double up taste and smell with something like peppermint gum.
Give yourself permission to have several options and see what works best for you!
5. Hearing — Like a Favorite Playlist
There's a reason why elevators have music playing; our brains like paying attention to noise. If you feel a panic attack coming on, it can be hugely helpful to have noise-cancelling earbuds or headphones to stop any painful input from making your anxiety worse.
The flip side is having a favorite playlist you know to pop on that will help change your mood. While spotify has plenty of anti-anxiety playlists, I want you to put together even 3 songs that make you think of cheerfulness or safety. For me, it's "Hobbiton" from the Lord of the Rings, The Fellowship of the Ring soundtrack. It's pretty tough to be spiraling when my body is thinking about having a meal at Bag End or going mushroom hunting with Merry and Pippin.
6. Sight — Like a Family Photo
People may not carry photos of their loved ones in lockets anymore, but our phones do the trick pretty easily! Give yourself some visual cues of moments when you were calm or happy. Maybe it's from a favorite date, or a special trip. Whatever helps you remember that this panic will pass.
If you have a beloved pet, please put a photo of them in your panic attack care kit. You'll get imaginary bonus points from me if it's actually printed and something you can hold.
A Few Optional Add-Ons
Depending on what works for you, you could also add:
A small grounding card with reminders you've written for yourself
A fidget toy
A smooth stone or other tactile object
A short list of people you can contact when you need support
You don't need all of these. Start with two or three things and see what actually helps you feel more grounded.
And remember: your panic attack kit is a tool, not a test.
You don't have to use it perfectly.
You can also read the NHS guidance on what to do during a panic attack, which includes strategies such as staying where you are if possible, breathing slowly, and reminding yourself that the attack will pass.
Good News: You Don't Have to Handle Anxiety Alone
A panic attack kit can be a helpful way to prepare for moments when anxiety spikes.
But if you find yourself building your life around preventing the next panic attack—avoiding certain places, constantly checking your body, saying no to things you want to do, or needing to escape situations because you're afraid of panicking—it may be worth looking at the bigger picture.
Because sometimes the goal isn't simply: “How do I stop having panic attacks?”
It's: “Why does my nervous system feel like it has to stay on high alert in the first place?”
And for many anxious, high-achieving, people-pleasing women, that question can open the door to much deeper work around boundaries, perfectionism, self-trust, relationships, and the pressure to constantly hold everything together.
You deserve support with those things, too.
If anxiety or panic is interfering with your everyday life, consider reaching out to a licensed mental health professional who can help you understand what's happening and determine what kind of support makes sense for you.
If you're an anxious people pleaser who's tired of holding everything together, therapy can be a place to finally put some of that weight down.
One More Thing
Keep your panic attack kit somewhere accessible—not because you're expecting something terrible to happen, but because you're reminding yourself:
“If anxiety shows up, I have options.”
And if you want to go beyond managing the next panic attack and understand the anxiety, people pleasing, and perfectionism underneath it, that's where therapy can help.
