How to Regulate Your Nervous System When You’re Feeling Panicky

If you’ve ever felt your heart race, your chest tighten, or your thoughts spiral when anxiety hits, you’re not alone. There are a lot of reasons to be anxious lately and we are constantly getting messages about what's happening in the world! These sensations are part of your body’s natural stress response—but when they become overwhelming, it’s important to have tools to help you regulate your nervous system.

At Reproductive Psychiatry and Counseling, we support individuals navigating anxiety, panic, and other mental health challenges, especially during life transitions and difficult times like pregnancy, postpartum, infertility, menstrual cycle changes and perimenopause. Below are a few simple, effective ways to bring your nervous system back to a state of calm when you’re feeling panicky. Take what helps you and leave the rest.

1. Deep Breathing to Calm the Body

One of the fastest ways to signal safety to your nervous system is through deep, controlled breathing. Try this:

• The 4-7-8 Breath: Inhale through your nose for four counts, hold for seven counts, then exhale slowly through your mouth for eight counts.
• Box Breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four.

These techniques help slow your heart rate, regulate your breathing, and bring your focus to the present moment.

2. Move Your Body—Slowly

When panic sets in, your body may feel frozen or overwhelmed. Gentle movement can help release built-up stress. Consider:

• Progressive Muscle Relaxation: Tense and release different muscle groups, starting from your toes and moving upward.
• Stretching or Yoga: A few slow, intentional stretches—like reaching for your toes or doing a child’s pose—can help ground you.
• Walking: A brief, mindful walk (even just around your home) can help shift your energy and calm your nervous system.

3. Create a Calm, Nurturing Environment

Your surroundings play a role in how your nervous system responds. If possible, make small shifts in your environment to encourage calm:

• Lower the lights or use warm, soft lighting.
• Play soothing music or nature sounds. White noise works for some people.
• Wrap yourself in a weighted blanket or something soft.
• Diffuse lavender or another yummy scent that brings you a sense of peace. (Baking cookies is great for this!)

A comforting space signals to your brain that you are safe, helping to regulate the fight-or-flight response.

4. Use Your Senses to Ground Yourself

Engaging your senses can quickly bring you back to the present moment. Being slow and intentional here definitely helps.

• 5-4-3-2-1 Technique: Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
• Hold something textured, like a smooth stone or a piece of fabric.
• Sip warm tea or hold a cup in your hands to feel the warmth.

These small sensory shifts help redirect your focus away from panic and toward the here and now.

5. Remind Yourself: This Will Pass

Panic can feel overwhelming, but it’s temporary. If you can, remind yourself:

"My body is reacting to stress, but I am safe right this second. Reacting to stress is normal."
"This feeling will pass, and I can help it pass by slowing down and breathing."

If panic attacks are happening frequently, it may help to talk with a mental health professional. Therapy, mindfulness practices, and sometimes medication can be valuable tools in managing anxiety long-term.

At Reproductive Psychiatry and Counseling, we specialize in reproductive mental health, supporting individuals through anxiety, depression, and major life transitions. If you’re struggling with panic or anxiety, know that help is available—you don’t have to go through it alone.

If you’re ready to take the next step, reach out via text or call to schedule a consultation with our team at (512) 982-4116. You can also fil out this form and we will reach out to you!

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