Ice Cube Hack for Panic Attacks

October 18, 2021

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If you’re on TikTok, you might have seen a tip on using ice cubes to help with panic attacks. We did the research and there’s truth to the viral video!

What is the ice cube hack?

It’s a technique centered around using ice cubes or an ice pack to help calm you during a panic attack or anxiety. This could include holding a cold compress to your chest, holding ice cubes in your hands, eating ice or holding it against the roof of your mouth, rubbing ice cubes along your face and arms. There is even a tip about dunking your face in ice water. While you’re doing this try to focus on the sensation of the cold and how it feels on your body.

Why does it work?

During a panic attack or moments of high anxiety, our fight or flight response is triggered and in the case of panic attacks, the response stays turned on. The fight or flight response, also known as an acute stress response, is the normal reaction our bodies have when faced with something mentally or emotionally terrifying. When this response is triggered, hormones are suddenly released that set off a chain reaction in our bodies including but not limited to rapid heart rate, high blood pressure, and fast breathing.

The ice techniques work to help jolt your system out of the fight or flight response. They act as grounding exercises to help distract you from the feelings of panic and focus on your body and surroundings. The ice can also trigger a pain-like response in your brain that forces your neurotransmitters to refocus.

While the ice hack doesn’t replace receiving professional treatment for anxiety it can help you in the moment to ground yourself or to stop a panic attack. For more grounding techniques check out this list!

Have you seen this hack on social media? Have you tried it? Let us know what you think in the comments below!

Resources:

https://parade.com/1162533/shelby-deering/ice-cube-trick-for-anxiety/#:~:text=How%20do%20ice%20cubes%20help,a%20reaction%20through%20the%20body.

https://www.symmetrycounseling.com/therapy-chicago/the-ice-cube-trick/

 

Categories: Self-Care Resources

2023-03-30T10:00:18-04:00

Need help? Call or text the National Suicide and Crisis Lifeline at 988 OR text ‘4HOPE’ to 741-741

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