If you’ve ever felt your heart race, your chest tighten, or your thoughts spiral when anxiety hits, you’re not alone. There are a lot of reasons to be anxious lately and we are constantly getting messages about what's happening in the world! These sensations are part of your body’s natural stress response—but when they become overwhelming, it’s important to have tools to help you regulate your nervous system.
At Reproductive Psychiatry and Counseling, we support individuals navigating anxiety, panic, and other mental health challenges, especially during life transitions and difficult times like pregnancy, postpartum, infertility, menstrual cycle changes and perimenopause. Below are a few simple, effective ways to bring your nervous system back to a state of calm when you’re feeling panicky. Take what helps you and leave the rest.
One of the fastest ways to signal safety to your nervous system is through deep, controlled breathing. Try this:
These techniques help slow your heart rate, regulate your breathing, and bring your focus to the present moment.
When panic sets in, your body may feel frozen or overwhelmed. Gentle movement can help release built-up stress. Consider:
Your surroundings play a role in how your nervous system responds. If possible, make small shifts in your environment to encourage calm:
A comforting space signals to your brain that you are safe, helping to regulate the fight-or-flight response.
Engaging your senses can quickly bring you back to the present moment. Being slow and intentional here definitely helps.
These small sensory shifts help redirect your focus away from panic and toward the here and now.
Panic can feel overwhelming, but it’s temporary. If you can, remind yourself:
"My body is reacting to stress, but I am safe right this second. Reacting to stress is normal."
"This feeling will pass, and I can help it pass by slowing down and breathing."
If panic attacks are happening frequently, it may help to talk with a mental health professional. Therapy, mindfulness practices, and sometimes medication can be valuable tools in managing anxiety long-term.
At Reproductive Psychiatry and Counseling, we specialize in reproductive mental health, supporting individuals through anxiety, depression, and major life transitions. If you’re struggling with panic or anxiety, know that help is available—you don’t have to go through it alone.
If you’re ready to take the next step, reach out via text or call to schedule a consultation with our team at (512) 982-4116. You can also fil out this form and we will reach out to you!
1 out of 8 couples will experience infertility on their family planning journey1. If you find yourself here, I’m sorry for the painful and probably unexpected turn life has taken. Whether you’re a weathered traveler or just getting started on this path, you’ve likely encountered feelings of grief, anxiety, or isolation. There’s no way around it, infertility is hard and can impact mental health in significant ways. As a reproductive therapist who works with individuals experiencing infertility, I hope to describe 3 particular challenges I hear repeated in my work as well as a few strategies that can be helpful in coping and caring for your mental wellness.
Read Blog Post