In the event you’ve ever suffered by way of one, you realize that panic assaults could make it look like your world is spinning uncontrolled. Hastily, it’s as in case your coronary heart is pounding out of your chest. You might develop into lightheaded and shaky, and irrespective of how exhausting you attempt to take deep breaths, it could actually nonetheless really feel such as you’re suffocating.

Anybody can expertise these intense waves of worry (also referred to as anxiousness assaults) — even psychological well being consultants like Katelyn Baker, PsyD, a psychologist specialising in anxiousness at Appalachian Life Enrichment Counselling Heart in Fairmont, West Virginia. “I’ve been having panic assaults since I used to be 4 years previous,” Dr. Baker tells us. “However with years of remedy, the precise med combo, and help from my family members, they’ve develop into a lot much less frequent in my life — just a few occasions a yr now, which is a big distinction.”

The most typical signs of a panic assault embody a racing coronary heart, sweating, trembling, and shortness of breath, however some individuals additionally report feeling like they’re dying or having a coronary heart assault. And it may be fairly rattling exhausting to calm your self down whenever you’re hit with a cascade of daunting emotions directly. So when a panic assault strikes, Dr. Baker swears by one trick to assist her keep grounded — and it’s surprisingly easy.

“Chew on a chunk of bitter sweet,” she says — like Warheads (her private favorite) or Barnett’s Mega Bitter Fruits. “The panic signs ought to decelerate as soon as your tastebuds course of the shock of the bitter.” In line with Dr. Baker, a robust burst of tartness can momentarily interrupt the spiral of worry and anxiousness by shifting your consideration towards the extraordinary sensation in your tongue.

Whereas there isn’t a lot analysis on this particular coping technique, Dr. Baker says that sensory distractions — like sweet that makes your mouth pucker or splashing chilly water in your face — are recognized to briefly quiet the amygdala (the world of your mind chargeable for activating the fight-or-flight response that may set off the panic assault signs above). Plus, there’s a whole lot of anecdotal help for this hack: Dr. Baker says lots of her sufferers swear by it, for instance. And in a single viral TikTok video with greater than 3M views, a person claims that she’s “by no means had something rip me out of the throes of a fucking panic assault sooner” than a bitter sweet.

Earlier than you fill up on Warheads, although, remember that this trick isn’t a everlasting resolution. When you’ve got recurring panic assaults, the Mayo Clinic recommends speaking to your main care physician. They may help decide in case your episodes meet the factors for panic dysfunction and rule out different well being points which may be inflicting your signs (like coronary heart issues or thyroid ailments). They’ll additionally refer you to a therapist for long-term therapy choices, like cognitive behavioural remedy, which may help you perceive your particular triggers, Dr. Baker provides.

That mentioned, it actually doesn’t harm to maintain a pack of Bitter Patch Youngsters Excessive useful in your desk or purse as a backup plan. You recognize, simply in case.

This text initially appeared on SELF.