What to Do When Panic Strikes
Panic attacks are extremely uncomfortable.
A panic attack when you’ve just arrived in a new place, barely know anyone, and feel completely on your own? That can feel especially destabilizing.
In the first six months after I moved to London, I had a panic attack every Sunday. I would sit in my room feeling completely disconnected while all of my longstanding relationships were an ocean away. I felt embarrassed that my nervous system was reacting this way and afraid to tell my new friends what was happening. In reality, they likely would have been compassionate and caring.
The truth is: panic attacks are common. And, they don’t just come from internal stress, social anxiety, or self-doubt.
Panic attacks intensify when your nervous system cannot locate safety in your environment.
When everything is new and unfamiliar, your brain scans for something predictable to signal: you’re safe here.
When that signal is missing, your brain can default to: I’m not safe.
And without anything to anchor to, panic can escalate quickly.
What’s Happening
A panic attack is a surge of nervous system activation. Your body is preparing you to respond to a threat, even if nothing dangerous is present.
It can feel intense, overwhelming, and convincing. Yet, panic attacks are not dangerous.
When you’re in a new or unfamiliar environment, your nervous system is working hard to:
• Scan for safety
• Adjust to new surroundings
• Function without consistent, reliable support
When your nervous system cannot orient to something familiar, the feeling of panic becomes more overwhelming.
That absence of external anchors often leads your thoughts to fill in the gap: I’m alone, so I’m not safe.
Why “Just Calm Down” Doesn’t Work
Most advice tells you to calm down, breathe, or remind yourself that it will pass.
However – when panic is high, talking yourself out of it rarely works.
Since emotions are not dangerous, you do not have to eliminate the panic.
To slow a panic attack from escalating, you need to create an anchor. And when your environment doesn’t provide one, you have to create it internally or through your surroundings.
This is what allows your nervous system to begin to down-regulate.
What to Do in the Moment (Step-by-Step)
When panic hits, keep your approach simple. You do not need to do everything on this list, just start with what feels most accessible.
1. Name It
Say clearly (in your head or out loud): “This is a panic attack. I feel overwhelmed and unanchored. I am safe.”
Accurately labeling panic interrupts that cycle and reminds your system that, while this feels intense, you are safe in your body.
2. Create an Anchor (Orient First)
Start by orienting yourself to the present moment: “My name is ___. It is [day/time]. I am in [city/place]. I am safe right now.”
This is not just cognitive, as it helps your nervous system locate you in the present.
Then choose one of the following anchors:
Visual
• Focus on one object for 30–60 seconds
• Describe it in detail (colour, shape, texture)
• Use the 5-4-3-2-1 method
Sensory
• Hold something cold (ice cube, cold drink, cool surface)
• Use a familiar scent (lavender, jasmine, eucalyptus)
Body
• Sit upright (avoid lying down)
• Place both feet on the ground and press into the floor
• Notice where your body is making contact
You do not need to do everything. Pick one and stick with it.
3. Regulate the Body (Not Just Your Thoughts)
Breathing can help, but it is often not enough on its own.
Shift your focus to the body:
• Lengthen your exhales (slow, steady out-breaths)
• Step outside or get fresh air if possible
• Walk slowly rather than freezing in place
If you have access to familiar sensory input, use it:
• Comfortable or familiar clothing
• A calming or nostalgic playlist
• A warm shower or cool water
Familiar sensory inputs signal safety to the nervous system.
4. You Don’t Have to Handle Panic Alone
This becomes especially important when you are in a new place.
If you can, reach out to someone you trust.
If that’s not available, create a sense of connection:
• Sit near other people (a café, bench, public space)
• Put on a familiar voice (podcast, voice note, someone you know)
• Look at photos of people you feel safe with
• Send a message to someone, even if they are far away
I once had a panic attack in a hammam in Morocco and told one of the staff members how I was feeling. She brought me water and stayed with me until I settled. Support does not always have to come from someone you know well.
Your nervous system responds to cues of connection — even indirect ones.
When you’re in an unfamiliar place, your mind can lose track of where you belong. These reminders help bring that back online.
5. Let It Peak Without Escalating It
Panic rises, peaks, and falls.
Most panic attacks peak within 5–20 minutes, even if the after-effects last longer.
What makes it feel endless is:
• Fear of the symptoms
• Trying to force it to stop
• Interpreting it as dangerous
• Fear of losing control
No one has ever died from a panic attack.
It is intense and uncomfortable, and not dangerous.
You can feel dysregulated and still be safe. Both truths can coexist.
If nothing seems to work immediately, it does not mean you are doing anything wrong. Your body may simply need more time to settle.
At high levels of activation, the goal is not to fix it perfectly, but ride out the panic safely.
Why Panic Can Feel Worse Abroad or in a New Place
There is nothing wrong with you for experiencing panic, and it does not mean you made a mistake by moving or travelling.
Your nervous system is responding to real conditions:
• Lack of co-regulation (no consistent, familiar people)
• Unfamiliar surroundings
• Loss of routine and predictability
• Subtle identity disruption (“Who am I here?”)
• Ongoing adaptation stress
Your nervous system is not only reacting to the present moment; it is responding to the absence of external stability around you.
Tip: Build Anchors Before You Need Them
It is often easier to reduce the intensity of a panic attack before it escalates than to manage it at its peak.
Focus on creating small, consistent points of stability:
• Return to the same café, park, or walking route
• Establish one predictable part of your day
• Identify 1–2 “safe enough” places
• Keep a short list on your phone: what helps feel grounded in my body
• Save photos, voice notes, and other sensory tools you can access quickly
Stability does not have to be big — it just has to be consistent.
My article, Living Abroad in Survival Mode: How to Tend to Your Nervous System, provides practical tools for nervous system regulation for expats and digital nomads.
One Last Thing
Panic can feel isolating, especially in a new place. But it is a normal human response to overwhelm—not something to hide or feel ashamed of.
If it is happening regularly, it is worth talking about with someone you trust or a professional.
If this article helped, you can also explore my other mental health articles for more tools, reflections, and support.
Final Thought
Panic doesn’t mean you made a mistake by moving or traveling.
You are adjusting.
Your nervous system does not yet feel anchored where you are.
Allow a bit more time.
