I should of added the word ‘try’ in the title of this post because sometimes there is no prevention to panic attacks. They just happen.

However for me, they usually occur due to certain situations, which is how I know I can prevent or manage them when they come along.

There are of course, certain situations that I don’t even enter because I know for a matter of a fact, they will happen. But in some instances I can use different techniques and tricks I’ve learned, to make the whole situation a bit better.



If you know you have something coming up that may occur anxiety or panic attacks, your best bet is definitely planning and preparing for what to do if you have any of those funny feelings.

Sometimes they happen whilst I’m driving in the car with someone else as a passenger, so whilst I drove to Edinburgh with my boyfriend, I had my headphones and podcast episodes ready, so I knew if I needed it I could just plug in and take my mind off feeling anxious whilst my boyfriend could still listen to the radio if he wanted.

If you usually experience them on public transport or crowds for example, take your headphones on your journey with you and download a new album or audiobook to listen to.


My therapist taught me all about how the five senses are great at bringing your mind back to the present moment, and can help you in stressful moments.

I personally carry a rollerball with me containing a calming scent, that I like to use to zen out a bit. Sometimes even just thinking about what you’re doing later that day or what you’re eating for your tea really brings you back to perspective and make you realise theres more than just the ‘moment’ you are currently in.


This one is probably the most important, because its YOU that has to take control and make sure you are acting in your own best interests.

Like I said earlier, some situations I won’t even enter if needs be, because I know I’m not set out for them. If you have social anxiety, make sure that along with going out of your comfort zone, you don’t try to do TOO many things at once. Slow and steady is great progress. Always try to remember how far you’ve come.

I hope these tips were helpful to you if you needed them! xx


  • Great tips, thank you for sharing. I haven’t tried carrying a scent with me x

  • Lovely and encouraging. I really enjoyed this xxx bestest wishes x

    Keep Calm and start writing –

  • This is a great post, and is so helpful! Carry a calming scent around is such a good idea!xx

    Hannah | luxuryblush

  • I loved this post, thank you for sharing! I’ve never thought about carrying a calming scent with me, definitely must give that a try! xo

    Hanney |

  • Courtney Hardy

    These are great tips. I don’t have panic attacks myself, but some of my friends do so I’ll have to send this to them.

  • Megan Hillery

    Fortunately for me, I have only ever had two panic attacks in my life. Neither were pleasant experiences of course but these are very helpful tips. I will remember this should I ever find myself in that situation ever again (I really hope I don’t).

    Meg x |

  • Really helpful tips Natalie. I agree, slow and steady is great progress! 🙂 x

    Kayleigh |

  • Great post gal. I’ve never had a panic attack (and hopefully that wont change) but more and more at the moment I find myself getting really anxious and stressed. A calming scent in a rollerball sounds like a fab idea even for those who don’t suffer from panic attacks, the senses can be so powerful! Sophie xxx

  • The Sunday Mode

    I definitely agree that doing too much at once is never great when it comes to trying to prevent panic attacks. I’ve found that if I have a panicky situation coming up, I like to visualise myself in that situation and I visualise everything going well and running smoothly. That way when I actually go to do whatever it is, I feel calmer because it’s like I’ve already done it!

    Julia // The Sunday Mode