How the DARE Method Helped Me Stop Panic Attacks and Manage My Anxiety: A Personal Journey
Ice on Wrists or Neck
One of the most effective tools I’ve used. If I feel panic starting to rise, I place an ice pack on my wrists. If I’m out, I use a cold drink. I’ve even used my wife’s iced coffee on a plane during a panic attack. It grounded me almost instantly. While it took some time, it gave me a slow and steady sense of relief.
Why this works: Cold exposure activates the vagus nerve, which helps shift your body into parasympathetic (calm) mode.
Movement or Physical Activity
Sometimes just standing up and walking helped reduce a spike. Before anything anxiety-inducing, like a big meeting or appointment, I’d go for a short workout or do push-ups.
Why this works: Exercise helps metabolize excess cortisol and adrenaline, two key hormones linked to stress.
Essential Oils
I’ve used Saje’s stress relief roller on my wrists and hands before high-stress moments. I take a deep breath in through my nose and let the scent help calm me down. It doesn’t erase anxiety, but it takes the edge off.
Why this works: Scents like lavender have been shown to lower cortisol and activate calming pathways in the brain.
Red Light Therapy
I used to go to a cryo center that offered red light therapy. After every session, I felt noticeably calmer that same day, even though it didn’t last long term. Still, it gave me breathing room when I needed it most.
I am not sponsored by any red light panel brands such as Rouge or Kala. If a brand ever wants to reach out for me to test one, I would be interested. Until then, I can only recommend trying it if you can afford to buy your own panel or visit a clinic or center that offers the service.
My blog is new, so I don’t have any partnerships or discount codes yet, but I will update this post if that changes.
Why this works: Some wavelengths of red light (like 660–850 nm) may help balance cortisol and boost cellular repair.
Acupuncture
Originally I went for migraines, but my acupuncturist also targeted points that help with anxiety. My body was very receptive. I usually felt calmer for two to three weeks afterward. While panic could still return, my baseline anxiety stayed lower.
Why this works: Acupuncture helps regulate the autonomic nervous system and triggers the release of endorphins.
PEMF Therapy (Pulsed Electromagnetic Field)
I use a Kala PEMF mat while meditating. It’s not mainstream and the manual had lots of warnings, but it makes me feel calmer and more centered. I’d love to do a 30-day challenge if readers are curious.
Why this works: PEMF is thought to influence cell repair and balance the nervous system by mimicking Earth’s natural magnetic fields.
Massage Therapy
I use massage to treat the tension my anxiety creates. Even if it doesn’t erase the anxiety itself, it helps my body recover and relax. I find it’s a great way to reset every few months.
Why this works: Massage can reduce muscle tension, lower cortisol, and stimulate the parasympathetic nervous system.
Stay Connected
If you found this post helpful or you’re also navigating life with anxiety, I’d love for you to join me here on the blog. I share personal stories, practical tools, and honest experiences that I hope can make someone else’s journey a little easier.
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If you’re struggling right now, please reach out to someone. You don’t need to do this alone.
Here are anonymous resources you can contact at any time:
Canada: Call 988 or text 686868 (Crisis Services Canada)
USA: Call or text 988 (Suicide and Crisis Lifeline)
UK: Call 116 123 (Samaritans)
Worldwide: www.befrienders.org
You’re not broken. You’re healing. Keep going.