The Panic Attack Pack. Have bag will travel.

I have suffered panic attacks for years, and I have many coping techniques to help me through these horrible episodes. But please do not ever let these take the place of medicial help


Panic attacks are episodes of intense fear or apprehension that are of sudden onset. Panic attacks usually begin abruptly, reach a peak within 10 minutes, and are mainly over within 30 minutes. Experiencing a panic attack has been said to be one of the most intensely frightening, upsetting and uncomfortable experiences of a person's life.

There are many symptoms, and some are listed below……

  • Palpitations, or accelerated heart rate
  • Sweating
  • Trembling or shaking
  • Muscle tension
  • Blurry vision
  • Sensations of shortness of breath or smothering
  • Feeling of choking
  • Chest pain or discomfort
  • Nausea or abdominal distress
  • Feeling dizzy, unsteady, lightheaded, or faint
  • Derealization (feelings of unreality) or depersonalization (being detached from oneself)
  • Fear of losing control or going insane
  • Fear of dying
  • Paresthesias (numbness or tingling sensations)
  • Chills or hot flashes
  • Weakness in the knees
  • Confusion
  • Tunnel vision
  • Blank mind
  • Sensing time going by very slowly
  • Feeling the need to escape
  • Feeling of warmth inside, expanding from within
  • Head pressure, unlike headache


I have had panic attack for years, actually since 1996, perhaps longer, only not as determined as they became that year. I also suffer, panic disorder, generalized panic, agoraphobia, social anxiety and many phobias.

I tried many coping techniques, and some have worked and some have not. One year for Christmas my sister gave me what we call,

“The Panic Attack Pack”

It was a simple little “kit” that I could carry with me when I traveled, some of the things needed to help me cope while out in that scary world. When my brain would be racing and I couldn’t think, but had to reach my destination. I would be gripping the steering wheel, or at times even had to pull over and practice my breathing technique. I would like to share this idea with all of you. It helped! It does help! I still carry it today.

 I have often replaced items in my bag, and have added items in my bag, items that I learned helped during panic attacks.

During a panic attack, my brain races, races like mad and I have a hard time concentrating. To the point I can't think, but in my rituals, I can react. I can remember to do the things that assists me in easing them.

  • Cell phone, programmed numbers of family, friends, support people. I cannot tell you how many times I have had to call my “support” people as I call them, to help talk me through one.
  • Bottle of water. When suffering a panic I often feel like I am choking, or can’t swallow, and having something to drink always calms that edge. It’s when I don’t have that water that the choking sensations are almost overwhelming.
  • Pills. I must know that they are in there, whether I take them or not, but I have my set “pills” that I carry just in case they are needed.
  • Chewing gum. In a panic my mouth gets so dry, that it feels as if cotton filled it. If I stick a piece of gum in mouth it serves two purposes, it takes away that dryness and the chewing also helps to give brain something to focus on. I often count the number of chews.
  • Hard candies. This does the same thing as chewing gum, adding moisture.
  • A rubber band, but in this case I carry hair ties. This also serves a two-fold purpose. I carry several. When I am in a panic, my hair must be swept off my face and tied up. And the second purpose is, I can put one around my wrist and give it a snap every now and again, counting those snaps, feeling that pain, and chanting to myself, “Yes there may be pain, but it shall end.”
  • My “Potty Kit”. I carry a clean pair of underpants, toilet paper and wipes. Often that overwhelming urge to go to the bathroom happens when I am in a panic attack, and this has helped greatly. Just knowing that if an accident were to occur, I am prepared.
  • Asthma Inhaler. I carry an extra one in my pack, I suffer stress asthma, and this way I don’t have to worry that I left them all at home.
  • Flashlight. I cannot stand the total dark and found this helpful if I am out at night and there are no lights.
  • Vicks Inhaler. It helps when I get that “I can’t breathe syndrome.”


 These are the things I carry in mine, but you can put in yours whatever helps, whatever your needs are. This has given me freedom at times, when I thought there was none. This has given me hope when at times I thought there was none.


Build your “Panic Pack” and get out there and enjoy life to the best of our ability!

 "Anxiety is a thin stream of fear trickling through the mind.  If encouraged, it cuts a channel into which all other thoughts are drained."  ~Arthur Somers Roche~

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Comments 22 comments

KillerIdeas profile image

KillerIdeas 6 years ago from Phoenix Arizona


Thanks for such an informative Hub article. Your proactive approach is inspirational and your desire to share what has come to work in your own personal experience is generous. Not only are your Hub articles informative, but your inspirational quotes are a source of strength.


LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you AJ for your compliments. It is nice to know that if I can help one person out there, or to share information, pay it forward so to speak, I have given back what was given me.

Well wishes,


AngRose profile image

AngRose 6 years ago


Boy that panic pack is a great idea! :) Good informative article, keep writing!


LaurieDawn profile image

LaurieDawn 6 years ago Author

Thanks Ang! :) And it sure was a good idea thanks to my sister! One that we have kept going for years, and maybe one day we won't need it anymore.


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Excellent hub my new friend, I also have this problem and yet anything with anti-hystamin makes my heart start to pound and creats an attack, which can last for anywhere from a few days up to months. Also, really crowded places. Thumbs up my friend....

LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you my new friend! Yes, my son suffers that also, and always have to keep something on hand for him. He gets very agitated and nervous when his allergies act up. Thank you for your comments. It is nice to meet new people! I enjoyed your hubs and look forward to reading more!



Poohgranma profile image

Poohgranma 6 years ago from On the edge

I had to laugh - hold on - when I saw you commented on my hub and then read this article. You see the reason I'm on Social Security Disability is from Depression, Social Anxiety Disorder, PTSD, Generalized Anxiety and Panic attacks. I often wonder if I "ooze" craziness but over the internet???? You write well and are able to give those who don't see, eyes into this world of trying to just function. Thank you and I look forward to reading more from you!

LaurieDawn profile image

LaurieDawn 6 years ago Author

I thank you Poohgranma. I have been going for SSI for the exact reasons and sometimes I wonder the same thing. There have been many times I wondered if I was crazy and realized they are good old-fashioned panic attacks. It helps having others who understand and for lack of a better word, suffer through them also.

Have a blessed day.


Sunnyglitter profile image

Sunnyglitter 6 years ago from Cyberspace

I think that having a Panic Pack is an EXCELLENT idea. I have anxiety attacks, not panic attacks; however, being prepared always helps make things seem a little easier.

Healing Touch profile image

Healing Touch 6 years ago from Minnetonka, MN

I really like this hub. How helpful to those suffering with them. I am one of them. Have not had one now for a good while because I like you have a nice tool kit, not physical but in my mind that I use. Just the other day, I started feeling panick. I said to the panick, " I give you no power". I threw off my shoes, like I have learned to do, and buried my feet into my carpet. Ha, I won over the panick. I used to give the panick so much power. Great job.

LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you Sunnyglitter! It certainly does! It has helped me through many a "tough" time, and the best thing about it is, you can keep adding!

Thank you for stopping by and it is a pleasure to "meet" you.



LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you Healing Touch! Great job that you won over the panic! I know we can all beat them if we keep on trying and not letting them have power! And it doesn't matter what you carry in your panic pack, just that you have one! Super!



UlrikeGrace profile image

UlrikeGrace 6 years ago from Canada

I like your panis attack bag...I too suffer from panic attacks...

Ulrike Grace

LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you Grace! Those are such horrible things to suffer from, and I know that I need all the help I can get going through them. I am glad that I could pass some of my knowledge around, or should I some of the things I use to cope.

It is a pleasure to "meet" you and thank you for stopping by.



rwelton profile image

rwelton 6 years ago from Sacramento CA


I praise you for not giving in- but rather challenging the dark lords with a proactive battle axe- the "kit" is an outstanding concept and could be put to use by many for "whatever ails them"...I shall have to "borrow" this concept and build a 'kit' version that wards off my little demons ----we all have them and we know they are always following close behind...


LaurieDawn profile image

LaurieDawn 6 years ago Author

Thank you Rwelton. Yes these type of kits are great for warding off those dark ghouls that at times follow us around and we have to shake them off. I figure it we have to deal with them, we might as well have some "tools" of battle ! Thanks for stopping by and it is a pleasure to "meet" you.



epigramman profile image

epigramman 6 years ago

...well it's time for a famous top ten by the epi-man ....... Top ten reasons why I NEVER have a panic attack with someone like you:

1. when I come over to your hubs - I always read the right words - your words!

2. you have always supported my writing

3. with stellar comments

4. and sincere thoughts

5. well it takes one ......

6. .... to know one .....

7. ....and I am so glad we found each other.

8. Happy Valentine's Day!!!!

9. ....because always remember with somone like you...

10. it's all year round!!!!!

LaurieDawn profile image

LaurieDawn 6 years ago Author

You always say the sweetest things Dear Man! No wonder I adore you!

xoxox (big hugs and kisses)


no longer anxious profile image

no longer anxious 6 years ago from British Columbia

nice, my panic pack is this:

lavender aroma oil--put some on your collar bone or shirt, helps to keep you calm

baby powder-brings memories of being a baby and feelings or comfort





LaurieDawn profile image

LaurieDawn 6 years ago Author

No Longer Anxious! Those are splendid things to have in your "bag". I too use lavender in many ways, I have a sachet under my pillow for nighttime and it helps to sleep. I use it in oil on many things too, and I burn lavender candles. I find the scent calming. I have to take valium when mine get out of control, so I do understand about only taking them when necessary.

I am so glad that yours are gone for the most part! Cheers!



jamiecoins profile image

jamiecoins 5 years ago from ireland

great hub :)

LaurieDawn profile image

LaurieDawn 5 years ago Author

Thank you Jamiecoins, and it is a pleasure to have you stop by.



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