Build Your Own Panic Attack Kit: 5 Must-Have Items That Actually Help
Struggling with anxiety or panic attacks? Build a portable panic attack kit with 5 key items that offer immediate relief and grounding. Here’s what to pack and why each one works.
Don’t Just Ride the Wave—Be Ready For It
Panic attacks can feel like they come out of nowhere. Your heart races, your breath shortens, and suddenly your brain is spiraling. But you *can* take control—and it starts with being prepared. Creating a personalized **Panic Attack Kit** is a powerful step toward calming your body and mind when anxiety strikes.
What’s Inside a Panic Attack Kit (and Why It Works)
Here are 5 essential items to keep in your kit—and how they help:
1. A Bag to Hold It All
Choose a small, zippered pouch that fits in your purse, car console, or backpack. Keeping everything in one spot makes it easy to grab when you need it.
Tip: Choose a calming color or pattern, or personalize it with a sticker that makes you smile.
2. An Instant Ice Pack
The kind you crunch to activate. Cold temperatures can slow racing thoughts, soothe physical symptoms, and help shift your nervous system out of fight-or-flight mode.
How to Use: Crack the pack, shake it to activate the cold, and place it on your wrists or the back of your neck.
3. Sour Candy
Yes—really! Intense sensory experiences like a super-sour candy can help pull you out of your head and into the present moment.
Why it helps: Sour candy triggers your salivary glands and shocks your taste buds, forcing your brain to pay attention to the now.
A surprising sensory hack. The sharp, sterile smell of an alcohol wipe can help redirect a spiraling mind.
Bonus: They’re also great if you’re sweating or feeling shaky.
5. Prescribed Medication
If you have medication prescribed by your doctor for anxiety or panic attacks, keep a backup dose in your kit (if safe and appropriate to do so).
Note: Always consult your doctor about carrying and using emergency medication.
Optional Add-Ons
- A grounding note to yourself
- A small bottle of essential oil (peppermint or lavender)
- A fidget toy or smoothe stone
- Earbuds with a go-to calming playlist
Final Thoughts: Power in Preparation
Your Panic Attack Kit isn’t just a collection of items—it’s a reminder that *you’re not helpless*. With tools ready to go, you can meet anxiety with confidence, not fear.
Download our free Panic Attack Kit infographic Guide
