The Get-Out-of-Hell Kit

Fast-Acting Medications (Benzodiazepines)

Let’s be real—sometimes you need the big guns. Benzos (like lorazepam or diazepam) work fast by cranking up GABA, your brain’s chill-out chemical. They start working their magic within 15-30 minutes, making them clutch for those “oh shit” moments when anxiety is off the charts.

Use Cases: Doctors might hook you up with a low dose as a rescue med for those moments when panic has you in a chokehold.

The Fine Print: These meds are effective but no joke. The medical consensus is clear—keep it short-term (ideally under 2-4 weeks) or occasional, because your body builds tolerance faster than you’d think. Side effects? Yeah, they exist: you’ll feel sedated, your reflexes slow down, and you might experience memory gaps. Driving while on these? Hard pass.

These are controlled substances for a reason. Always follow your doctor’s instructions to the letter, and definitely don’t mix with alcohol or opioids—that combo can literally stop your breathing. Not cool.

Beta-Blockers for Physical Symptoms

Unlike benzos that mess with your mind, beta-blockers (like propranolol) are actually heart meds that hack your body’s fight-or-flight response. They won’t touch your anxious thoughts, but they’ll shut down the physical chaos.

A single dose taken 30-60 minutes before your moment of dread can keep your heart from racing and your hands from shaking. Think of them as your secret weapon against the physical symptoms of stage fright or presentation nerves.

The science backs this up—beta-blockers consistently reduce symptoms like rapid heartbeat and trembling without making you mentally foggy. They’re generally safe for most people in occasional low doses but still need a doctor’s blessing (in the US, they’re prescribed “off-label” for anxiety).

Important: These only fix the body stuff—your hands won’t shake, but your brain might still be freaking out. They can also lower blood pressure, so definitely chat with your healthcare provider before diving in, especially if you have asthma or circulation issues.

OTC Antihistamines (Off-Label Sedatives)

Some people reach for allergy pills when anxiety hits because—plot twist—they can make you drowsy. Diphenhydramine (Benadryl) is the classic example. It kicks in about 15-30 minutes after popping one and peaks within a couple of hours.

But let’s get something straight: medical experts aren’t exactly endorsing Benadryl as an anxiety treatment. It’s weaker than actual anti-anxiety meds, and studies comparing it to proper anxiety medications found it wasn’t effective for anxiety relief.

Plus, it comes with its own baggage: grogginess, dry mouth, blurred vision, and confusion (especially if you’re older). It might help you sleep through a night of nerves, but it won’t stop a panic attack in its tracks.

Another option is Hydroxyzine (Vistaril)—a prescription antihistamine that psychiatrists sometimes use short-term for anxiety. It’s a bit more potent and not habit-forming.

Remember: just because something is OTC doesn’t mean it’s harmless. Be careful with dosages and don’t mix with other sedatives or alcohol unless you’re aiming for zombie mode. Consider these a backup plan, not your first line of defense.

Herbal and Natural Supplements

Plenty of people explore “natural” anxiety remedies. Here are the ones with at least some research behind them:

Breathwork Strategies

Intentional breathing can activate your body’s relaxation response within minutes. When you’re anxious, your breathing typically becomes rapid and shallow (chest breathing), which makes dizziness, racing heart, and panic worse. Switching to slow, deep breathing tells your nervous system it’s okay to calm down.

The key is to breathe using your diaphragm (the muscle under your lungs)—you should feel your belly expand on each inhale rather than your chest. This is often called “belly breathing.”

For practice, put one hand on your abdomen and one on your chest. As you inhale slowly through your nose, try to inflate your abdomen like a balloon (hand on belly rises, hand on chest stays relatively still). Exhale gently through your mouth.

Box Breathing is a popular method used by everyone from Navy SEALs to ER nurses:

1. Inhale deeply through your nose for a count of 4 (fill your belly with air)
2. Hold your breath for 4 counts
3. Exhale slowly for 4 counts (fully empty your lungs)
4. Hold with empty lungs for 4 counts
5. Repeat several times

Even after just a minute or two of box breathing, you’ll likely notice your heart rate slowing and your mind clearing a bit. Deep breathing increases oxygen, stimulates the vagus nerve, and lowers stress hormones, directly countering the fight-or-flight state. It’s like hitting a reset button on your panicky body.

Try to practice when you’re not in crisis too—doing a few minutes of mindful breathing each day trains your body to use the technique more effectively during acute anxiety spikes.

Grounding Techniques (5-4-3-2-1 Method)

When panic threatens to sweep you away, grounding techniques pull you back to the present. Anxiety often hijacks your mind with worries about the future or a racing swirl of catastrophic thoughts. Grounding interrupts that cycle by refocusing your attention on the here and now.

The 5-4-3-2-1 technique is a simple, powerful exercise used in cognitive-behavioral therapy for panic attacks:

• 5: Look around and name five things you can see. “I see the lamp, the pattern in the carpet, a coffee mug, the shadow on the wall, my phone.” Say them out loud or in your head.
• 4: Notice four things you can physically feel. “My jeans against my legs, the cool air on my face, the chair under me, my hands clasped together.” Focus on texture and sensation.
• 3: Identify three things you can hear right now. The hum of the AC, distant traffic, birds chirping, or even the sound of your own breathing. Really listen for external sounds, even subtle ones.
• 2: Note two things you can smell. Maybe you smell fabric softener on your clothes or your morning coffee. You might need to subtly shift location—sniff a pillow, or step outside for fresh air.
• 1: Lastly, one thing you can taste. This could be simply your saliva, or maybe sip water or recall the taste of toothpaste from brushing your teeth.

This exercise effectively anchors you to the present moment by engaging your senses. By methodically focusing on external stimuli, you divert your brain away from the internal fear storm. It often brings a sense of relief and control within a couple of minutes.

Many people find it helps to keep breathing slowly while doing the countdown. Grounding works because it’s basically mindfulness in action—you’re reorienting to the here and now.

If 5-4-3-2-1 doesn’t vibe with you, there are other grounding tricks: run cool water over your hands, hold an ice cube, or carry a textured object (like a stress ball or a smooth stone) and focus on how it feels. The goal is the same—get out of your head and into your senses.

Grounding techniques won’t make anxiety magically vanish, but they can dial it down from unbearable to manageable, giving you a chance to regain your composure.

Together, breathwork and grounding are like a mental first-aid kit for panic. Practice them regularly so you’re comfortable using them when you really need them. Over time, you’ll discover which strategies work best for you—some people respond dramatically to breath control, while others find grounding exercises most effective.

Sleep Hygiene

Ever notice how everything feels more overwhelming after a bad night’s sleep? There’s science behind that: chronic sleep loss amplifies anxiety by ramping up brain regions (like the amygdala) that heighten worry and fear. Even healthy people get significantly more anxious after being sleep-deprived.

Conversely, when you’re well-rested, you’re much better at keeping anxiety in check. Prioritize getting sufficient, consistent sleep—for most adults that’s around 7-9 hours.

Tips: - Establish a calming bedtime routine (dim lights, no heavy work or doom-scrolling right before bed) - Limit screens at least 30 minutes before sleep (blue light and info overload can provoke anxiety) - Consider mindfulness or reading to wind down instead - If anxiety is keeping you awake (that racing mind at 3 AM), practice a breathing exercise or body-scan meditation in bed - If you can’t sleep, get out of bed and do something low-key (like making herbal tea or journaling) until you feel sleepy again, rather than tossing and turning in misery

Improving your sleep isn’t an overnight fix, but over weeks you may notice your daytime anxiety intensity decreases. Breaking the sleep-anxiety cycle by protecting your rest is one of the best gifts you can give your anxious brain.

Diet and Hydration

What you consume profoundly affects your nervous system. Caffeine, for example, is a notorious anxiety trigger—it’s a stimulant that can cause jitteriness and even trigger panic attacks in susceptible people.

A meta-analysis confirmed that high doses of caffeine (over ~400 mg, equivalent to 4+ cups of coffee) can significantly increase anxiety levels in healthy people, and people with panic disorder are much more sensitive.

You don’t have to quit coffee entirely if you love it, but be mindful of your intake: try switching to half-caff or tea, and avoid energy drinks or multiple espresso shots if you’re prone to anxiety.

Similarly, watch out for other stimulants like nicotine (which may feel calming in the moment but can worsen anxiety over time) or excessive sugar. Blood sugar swings can mimic anxiety symptoms (shakiness, rapid heartbeat), so aim for balanced meals. Sometimes eating when you’re very hungry can actually calm an anxiety surge because low blood sugar was contributing.

On the flip side, certain foods may have anxiety-reducing effects:

• Complex carbohydrates (like whole grains) provide steady fuel and help produce serotonin
• Research shows diets rich in fruits, vegetables, lean proteins, and omega-3 fatty acids (fish, walnuts, flaxseed) are associated with lower anxiety
• A “healthy diet”—similar to Mediterranean with plenty of whole foods—can support better mental health
• Staying hydrated is also important; even mild dehydration can impact mood

Everyone’s body is unique. Pay attention to trigger foods for you. Some people find alcohol intensifies their anxiety (especially the next-day “hangxiety”), and others notice that skipping meals or overdoing junk food makes them feel mentally terrible.

By maintaining steady blood sugar, avoiding excessive stimulants, and nourishing your body with quality food, you’re creating a physiological environment that’s less conducive to anxiety. Think of it as reducing the “fuel” that anxiety runs on.

Regular Physical Activity

Exercise is one of the most effective natural anxiety relievers. Moving your body literally changes your brain chemistry—aerobic exercise releases endorphins and increases levels of anti-anxiety neurochemicals like serotonin and GABA while reducing stress hormones like cortisol.

The result? A notable mood boost and a sense of calm for several hours after a workout. Over time, consistent exercise can even reduce baseline anxiety. Numerous studies show that people who exercise regularly tend to have less severe anxiety symptoms than those who are sedentary. Harvard Mental Health even called exercise “the single best nonmedical solution we have for preventing and treating anxiety.”

You don’t have to become a fitness influencer: even a 20-minute walk or dance session can take the edge off. On anxious days, it might feel hard to get started, but if you push yourself to just do something, you’ll likely feel at least a bit better afterward.

Many people find activities with a mindful component, like yoga or tai chi, especially helpful—they combine movement with breath and present-moment focus. But if yoga’s not your thing, any physical activity counts, from shooting hoops to vigorous house cleaning.

Pro-tip: When you feel an adrenaline rush of anxiety, doing something active can metabolize that adrenaline faster. Some people do a quick set of jumping jacks or push-ups when they’re feeling panicky; it uses up the energy and can stop the feeling of “vibrating out of your skin.”

Long-term, aim to get moving most days of the week. Not only does it directly reduce anxiety, but it also improves sleep and confidence, creating an upward spiral of resilience. Choose activities you enjoy (or at least don’t hate) so you’ll stick with it—consistency is key.

In addition to sleep, diet, and exercise, other lifestyle elements can help:

• Stress management and relaxation practices like meditation, progressive muscle relaxation, journaling, or engaging in hobbies
• Cultivating social support through friends, family, or support groups
• Reducing overstimulation by setting boundaries on notifications, social media, or packed schedules

Think of lifestyle changes as strengthening your “anxiety immune system.” While they might not provide the immediate rescue that a pill or breathing exercise can, they hugely influence how often and how intensely you experience acute anxiety in the first place.

Consult Professionals for Medications

Fast-acting anti-anxiety medications like benzodiazepines and prescription beta-blockers must be used under medical supervision. They’re powerful substances that require proper evaluation, prescription, and monitoring.

Never take someone else’s anxiety medication or buy it off sketchy websites—not only is that illegal, it’s dangerous. Benzos in particular are classified as controlled substances because of their misuse potential.

Always talk to your doctor about whether a medication is appropriate for you, the right dosage, and how and when to take it. And importantly, do not stop a benzodiazepine abruptly if you’ve been taking it regularly—taper under a doctor’s guidance to avoid withdrawal effects.

If you have other health conditions (like asthma, heart issues, or thyroid problems), make sure your doctor knows, as that can influence what meds or supplements are safe for you.

The bottom line: pharmaceuticals can be a godsend for acute anxiety, but they require responsible use. Partner with a healthcare provider—their expertise is part of your toolkit too.

Use Supplements Wisely – and Inform Your Doctor

Just because something is sold without a prescription doesn’t mean it’s 100% safe for everyone. Always research dosage and side effects from credible sources.

It’s crucial to let your healthcare provider know about any supplements or herbs you’re taking, especially if you’re also on prescription meds. Combining multiple sedating substances (like valerian plus Benadryl plus a glass of wine) can hit you harder than you expect.

Some supplements can interact with medications: CBD can slow the metabolism of certain drugs, St. John’s Wort can dangerously interact with antidepressants, and even chamomile can slightly potentiate other sedatives.

Remember that supplements in many countries aren’t tightly regulated—quality and purity vary. Look for reputable brands that do third-party testing. Start at a low dose to see how you react. And if you experience adverse effects, discontinue and consult a professional.

While most herbal supplements are legal to purchase, substances like CBD exist in a gray area in some places. Check your local laws to stay out of trouble.

Know the Limits of Self-Help

The strategies in this guide are meant for relief of acute anxiety symptoms and as a self-help toolkit. They can be extremely effective, but they’re not a substitute for comprehensive care if you have an anxiety disorder.

If you find that you’re relying on “rapid relief” techniques daily or feeling like you’re in crisis frequently, it’s a sign to reach out for additional help—like therapy (e.g., CBT) or longer-term medications (such as SSRIs or SNRIs prescribed for chronic anxiety).

There is zero shame in needing those—think of the Get Out of Hell kit as part of a larger support system. In fact, many of these tips work best in combination with professional treatment.

Emergency: If you ever feel like your anxiety or panic is so bad that you’re in danger of harming yourself or others, or you’re experiencing chest pain that might be more than anxiety—seek emergency medical care immediately.

Legal and Health Implications

Keep in mind that prescription medications should never be shared and must be stored securely. In some regions, even driving with certain medications in your system without a prescription could land you in hot water.

For substances like CBD or other cannabis-related products, laws differ widely. Always purchase from legal outlets.

Do not mix anxiety meds with alcohol or recreational drugs. Alcohol is particularly tricky: a drink might feel like it calms nerves, but it can rebound and make anxiety worse, and it should never be combined with sedative meds.

Listen to Your Body

Pay attention to how you respond to any intervention. Everyone’s physiology is different. A certain breathing technique might make one person feel instantly better but make another person feel lightheaded.

If an herb gives you a stomach ache, maybe it’s not for you. Go slow and observe. Your own experience is a valid guide alongside research and expert advice.

Use Common Sense with Internet Resources

There’s a ton of anxiety advice on social media. Some is great; some is sketchy or even harmful. Stick to techniques and tips that have some grounding in evidence or clinical use.

If you come across a new trendy anxiety hack, do a bit of homework before trying it. The fact that you’re reading a research-informed guide shows you care about what’s effective and safe!