Grounded by Scent: Overcoming Panic in Unexpected Places

Being Attacked by Green Eyeliner

I was enjoying a walk outside on a gorgeous sunny day when—out of nowhere—BOOM. I felt a sudden desire to escape my surroundings. I physically felt ill and emotionally overwhelmed. My whole body was running hot, while my mind was confused and disoriented. What was happening to me?

In this blog, you’ll learn what a panic attack is and explore grounding coping skills. I’m sharing my story in the hopes of offering encouragement and compassion to those struggling with anxiety.

Ghosts from the Past

To truly understand this story, I need to share that I was once in a very unhealthy relationship. This person often publicly humiliated me, including one time in a makeup store while window-shopping. I was degraded, and my self-esteem deteriorated the longer I stayed in that relationship.

Fast forward many years: I found myself in the same store, but now in a much healthier relationship. Suddenly, my heart started racing, my palms were sweating, and I began to feel dizzy and nauseated. I knew I was experiencing a level TEN panic attack. It had been years since my last one, but here it was again. My body was in full panic, while my mind couldn’t understand why.

I focused on my breathing and decided to leave the store. The lights and sounds had become too overwhelming. After a few minutes outside, I felt less anxious and could appreciate that I wasn’t repeating the past. I reminded myself that I was no longer with a disrespectful partner but with someone supportive and loving. The negative memories may have resurfaced, but I was not the same person I had been. Through counseling, I had learned not to let anxiety control my life. I began using my senses to calm myself. One of my favorite coping tools is carrying different scented hand lotions in my purse.

There are still moments when anxiety rears its ugly head, but I now have the skills to reduce the intensity of panic attacks.

What Is a Panic Attack?

A panic attack is a common symptom of anxiety and can include a racing heart, sweaty palms, nausea, dizziness, a sense of impending doom, and more. It can strike suddenly and bring on intense fear. Often, you feel the need to escape the situation because it feels suffocating or inescapable.

For some, panic triggers a fight-or-flight response, choosing either to confront the fear or run far away from it. Others may experience a “freeze” response, in which both the body and mind feel paralyzed. Even the simplest decisions can seem impossible in the moment. Thankfully, there are many strategies to help you manage and survive these overwhelming episodes.

What Are Grounding Skills?

Grounding skills are coping strategies that bring us back to the present moment. They help calm the nervous system by using our senses to focus on the “here and now.” When anxiety peaks, our sense of time can become distorted. Our minds may become stuck in past memories, making it difficult to move forward.

Examples of grounding skills include:

• Smelling your favorite candle

• Listening to relaxing music

• Holding an ice cube and noticing its coldness

• Drinking a calming tea slowly and mindfully

• Gazing at the stars in the sky

A classic clinical example is storing an orange or lemon in the freezer. The cold temperature and textured surface can pull you back into the present moment.

Anxiety and panic attacks can sneak up on you, but with the right tools and awareness, they can be managed. To this day, my clients know I’m having a tough day when I break out and offer scented hand lotion. I appreciate being able to normalize that anxiety happens—to anyone—and I find joy in modeling healthy coping skills.

If this resonates with you, I want you to know you are not alone.

At Like a Phoenix, our team is dedicated to providing compassion and support. We use evidence-based clinical approaches to help meet your needs and to help you rise from whatever challenges you’re facing.

Maria Peters, LMHC