Why? The autonomic nervous system, sometimes called the “fight or flight” system, is a beautiful mechanism: it’s responsible for controlling a variety of body functions such as sweat, blood pressure, heart rate, digestion, and sexual response, says the Mayo Clinic. It lets us know when we are dealing with a threat. But sometimes the fight or flight system intervenes when we don’t need it. According to a 2017 study published in. has been published Chronic stressDuring intense anxiety or panic attacks, the logical part of your brain (called the prefrontal cortex) becomes less active, while the emotional brain (the limbic system) becomes overactive. The brainstem joins the fight and produces fight, flight and freeze symptoms such as dizziness, tremors, nausea and palpitations. When this happens, telling yourself to relax is not always enough.

“There are a number of strategies you can use to activate your brain to create calm,” says mental health expert Kathy Wilmering, MSW, ARNP. Enter: my panic attack package. It’s a small portable bag with nine drugstore tools that I use to deal with panic and anxiety. It’s an important part of my overall anxiety management, and it helps my brain and body align a little better. Below are some of what I have in my Panic Attack Package – maybe it will inspire you to make your own.

1. A small pocket for everything

You want a small bag that you can easily take with you. I bought a pink bum bag with sequins because sequins make me happy and my hands are free. You could use a makeup bag, pencil case, or anything you’d like to carry around – the choice is yours.

2. Disposable ice packs

I swear by disposable packaging, because putting something cold on your face can take your attention away from panic and catapult you into the present moment. I apply a disposable cold pack around the eyes for 30 seconds, then pause for 30 seconds and repeat until the anxiety is under control. You can also try putting one on your neck or wrists for the same effect. And when you find yourself traveling without panic, splashing cold water on your face or grabbing an ice cube can have the same effect.

3. A reusable straw

I keep a reusable plastic straw cut in half so it’s no longer than 3 inches. Why? Breathing through a straw has two key benefits: the first is that it can reduce the risk of hyperventilation or rapid breathing associated with exhaling excessive amounts of carbon dioxide, exacerbation of anxiety, and drowsiness. The second benefit is that slowing your exhale moves your nervous system from a stressful state to a state of greater calm – a parasympathetic state often referred to as the “resting and digestive system”.

4. Essential oil

Aromatherapy is a long-established relaxation agent, and therapeutic-grade essential oils can help. As Well + Good previously reported, essential oils are aromatic liquids made from plants. Some of my favorites are lavender, chamomile, and citrus oils. Many essential oils can be used topically, but you should check the directions before applying them directly to your skin.

5. Reusable earbuds or headphones

Sometimes when anxiety is high, your nervous system feels overstimulated, and using noise-canceling headphones or earplugs can reduce external stimuli so you can focus on your breathing. You could also play music that will calm you down. Research shows that music can help shift your nervous system from autonomic arousal to a parasympathetic state. Choose your favorite music and save it on your phone.

6. A rough stone and a smooth stone

Grounding techniques like touch are some of the best ways to reduce anxiety. This is often why people use the common 5-4-3-2-1 technique (you see five things you can see, four things you can touch, three things you can hear, two Things you can smell and one thing you can taste). Various textures and sensations will ground you in the present moment and pull you back into your body, reducing stress and turning your logical brain back on.

7. Ginger dumplings

According to earlier research published in Chemical senses, the three strongest flavors that target the autonomic nervous system are salty, sour, and bitter. Personally, I love ginger for its incredibly calming and calming effects on the nervous system. It can also relieve nausea from stress and anxiety.

8. Bubble wand

This may sound silly, but blowing with a bubble wand can stop the anxiety. First, blowing bubbles requires me to breathe slowly, which helps relax. Second, blowing bubbles can block the transmission of stress impulses to the brain. After all, it can make you giggle a little – and laughing is an important stress reliever.

For years I took my panic attack package with me everywhere. Even when I didn’t need it, the mere choice of options gave me a sense of control and calm. You can experiment with things that might work for you, but especially if you are dealing with panic attacks and extreme anxiety, ask a doctor how you feel.

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