Condition Care:
Anxiety & Panic
When your brain decides to do parkour
The Reality
Anxiety isn’t always loud — sometimes it hums in the background, tugging at every thought until even breathing feels like multitasking. Other times, it crashes in like a storm — heart pounding, hands shaking, chest tight, brain screaming.
It’s not drama. It’s dysregulation.
Your nervous system is doing its best to keep you safe; it just doesn’t always know when to stop.
We both live with it — the sudden panic, the overthinking, the body that reacts before the brain can catch up. It’s not pretty, but it’s survivable, and with the right care (and a bit of humour), it gets easier to manage.
Ground First
When panic hits, your body leaves before your brain even packs a bag.
Grounding brings you back.
Bare feet. Cool floor. Deep breath.
Name 5 things you can see, 4 you can touch, 3 you can hear.
If you can, press your feet into the floor or hold something solid.
Remind your body: you’re here, safe, real.
The moment will pass.
Breathe Gently
“Just breathe” isn’t helpful when your lungs feel locked. So instead of forcing calm, guide your breath.
In for 4, hold for 2, out for 6.
If counting feels impossible, just sigh — a long, noisy exhale works wonders.
It tells your body: “The danger’s over.”
You’re not bad at breathing — you’re just stuck in survival mode.
Soothe Your Senses
When your thoughts spiral, your body can be an anchor.
🕯️ Light a candle.
🧴 Roll on something calming — lavender, ylang ylang, or bergamot.
🎧 Play your safe playlist, background show, or white noise.
Soft, repetitive, familiar sensations help the body find safety again.
🌙 We love:
- Sweet Dreams Balm – gentle scent to steady a racing mind.
- Sleepy Bean Scrub – floral calm for sensory grounding.
Build a Self-Sooth Box
We swear by this one. It’s a little box of comfort for when your brain’s being dramatic and your body’s following along.
What’s inside ours:
💫 Fidget toys and stress balls
🧦 Fluffy socks and soft pyjamas
🍬 Sweets, stickers, puzzle books, colouring
📸 Photos of people (and pets) we love
🧴 Bath stuff or a small balm for grounding scent
🧸 A soft toy or blanket to hide under until things settle
💊 Rescue meds — or medical cannabis in Tia’s case
☕ Hot drinks ready to grab when comfort is needed fast
This isn’t childish. It’s emotional first aid.
You’re not regressing — you’re regulating.
Deep Pressure & Tapping Techniques
Sometimes the best grounding comes through touch.
Place a hand on your chest or use gentle pressure down your arms and legs.
It’s a physical reminder that your body is safe and still.
Tapping or squeezing rhythmically can help release built-up tension and regulate your breathing. Think of it as a heartbeat you can control when yours feels out of sync.
Body Doubling & Voicing Your Needs
Sometimes just being with someone — even quietly — can help calm the chaos.
We use body doubling or parallel play a lot: sitting beside each other, on FaceTime, or in the same room doing our own things. You don’t have to talk; you just have to not be alone in it.
We’ve learned to tell each other what we need: “comfort, not solutions.”
You can’t logic your way out of a panic when your nervous system’s in charge.
You have to calm the storm before you can find your guiding stars again. 🌙
Cool It Down
Anxiety overheats the body — heart racing, face flushed, everything buzzing.
Cool it down: cold water on your wrists, a damp flannel on the back of your neck, or a small fan.
Air and water energy grounding the fire. Witchcraft and science agree on this one.
Snack & Hydrate
Low blood sugar and dehydration love to cosplay as anxiety.
Eat something small — toast, fruit, crisps, or a biscuit.
Drink water, juice, or tea. Add a pinch of salt if you can manage it.
Your brain can’t regulate emotions when it’s running on empty.
Fuel first, fix later.
🧂 Try:
- Banish & Begin Bath Spell – sage, rosemary, and eucalyptus to help reset after a crash.
The Aftermath
The shakes, the tears, the crash — they’re all normal.
That’s your body coming down from red alert.
When it happens, land softly.
Lay down, stretch, breathe with your whole body.
Unclench your jaw. Drop your shoulders.
You made it through. That’s enough.
The Reminder
You’re not dramatic, you’re dysregulated.
Your nervous system just needs reassurance — not punishment.
Feed it, hydrate it, ground it, and rest.
You’re not broken, you’re human.
And if your brain’s going to run wild, make it run a bath instead. 🛁✨
Breathe slow. Rest soft.
You’re safe — even if your body hasn’t caught up yet.
With love and deep breaths,
