My Secret Weapon for Anxiety Attacks (and How I Keep It Working)

(This article is based on my personal experiences and is provided for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical or psychological condition. Always seek the advice of your physician, mental health professional, or other qualified health provider with any questions you may have regarding your health, anxiety, or treatment options. Never disregard professional medical advice or delay seeking it because of something you have read here. I am not a trained doctor.)

I’ve struggled with nervous and anxiety attacks on and off for a long time.

In 2021, I had my first one. I was at home, and it hit suddenly and hard — I felt like my heart was caving in. I had pressure that went from my chest down to my left arm, and I got dizzy. At that point, I thought to myself… I am having a heart attack. I am going to die.

It took me months of dieting and grounding myself to get rid of the attacks, which I had started getting daily. They took control of my life, and every time, it felt like my doom was coming — like I was going to die.

After I handled them in 2021, I had zero problems for years… until March 2025. It happened again — the impending sense of doom, chest pressure, arm pressure, tingling in my hands and feet, shortness of breath, dizziness, and that same feeling that I was about to die.

Now, I know why it happened. I want to share my experience in hopes it will help you.

I found out that what caused my attacks was my nervous system being dysregulated. As to what dysregulated it — it could be multiple things. I had a lot of stress in my life, had recently gone through a divorce, was trying to figure out my life goals while working and traveling, and most importantly… I started vaping.

I didn’t know it then, but the nicotine and chemicals were flooding my system with stimulation, flipping my nervous system into high alert. I started getting the attacks in March 2025, and they did not slow down or stop until I quit vaping.

Stopping the vape helped me regulate my nervous system back to a healthier, calmer state.

As for 2021, I was not smoking then. Something else caused that dysregulation — perhaps COVID, I don’t know. But what I do know is that something caused my nervous system to go haywire, and every time I had an episode, I freaked out. Because I freaked out, my nervous system never had a chance to regulate.

Step #1: Ground myself and stop freaking out after every attack. My nervous system will never heal if I keep reacting with panic. I had to remind myself that it was not a heart attack, that I’ve had these attacks before and survived — in fact, I was fine.

Step #2: Do things I love. Anxiety attacks made it feel like I couldn’t do anything — like I shouldn’t leave the house because what if another one happened? But you must push yourself to go out, do things you love, pamper yourself, go shopping, take a bubble bath, buy that face mask you’ve always wanted, watch movies you enjoy. This is extremely important.

Step #3: Supplements were also extremely important for me. I started taking lavender extract pills before going to sleep, magnesium glycinate, myo- and d-chiro inositol pills, and the most important thing — lemon balm tea and extract. Make sure to consult with a doctor about the right amounts for these supplements.

Over time, I’ve learned to spot the early signs: that restless buzz in my chest, my thoughts turning sharp and fast, even subtle digestive discomfort that somehow fuels the storm. And in that moment, I reach for one thing first — lemon balm extract.

Why Lemon Balm Is My First Choice

Lemon balm works for me almost instantly. It takes the edge off the panic, quiets my mind, and softens the tension without leaving me feeling drugged or foggy. I can keep going with my day — just calmer and more grounded.

But here’s the thing: I don’t take it every single time. I’m careful with it because I don’t want my body to get used to it and stop responding. Instead, I save it for when the attack feels like it’s about to hijack my whole day.

The Everyday Care That Makes a Difference

The real magic, I’ve learned, is lowering my baseline anxiety so I’m less likely to spiral in the first place. That means:

• Breathing exercises — my favorite is the 5-4-6 method. This is extremely important. The moment you start to feel an attack coming, breathe — or it will get worse. Trust me, I know. You often don’t notice that you’re hyperventilating until you’re dizzy, and that just fuels the attack.

• Grounding techniques — touching something textured, naming five things I see, feeling my feet on the floor.

• Avoiding caffeine — even the slightest bit makes me spiral. I avoid it completely.

• Gentle movement — walks to release tension and keep my attention outward.

• Paying attention to digestion — because yes, gut discomfort can be the secret puppet master behind my mood.

What I’ve Learned

• Have a go-to tool for immediate relief (mine is lemon balm extract).

• Use it wisely so it keeps working when you really need it.

• Build a foundation of daily habits that keep your nervous system steady and happy.

• Do not forget to breathe — it’s very important to stop the attacks and prevent them from getting worse.

• Go out for walks, do things you enjoy, and pamper yourself.

• Stop stimulants completely. No more cokes, coffee, or even black tea for me — not until I heal completely. Even decaf coffee was a trigger, as it still contains a bit of caffeine.

• You are not alone. Symptoms vary — from feeling like a heart attack to feeling like you are fainting, and sometimes even feeling like your vision is flickering on and off. It’s all your nervous system freaking out. Apply the above and help it heal.

• Your nervous system will never heal if you keep it active and on edge. You own it, you control it. It’s hard, but you are the one who can heal it.