How to Stop Dry Heaving and Panic Attacks: Practical Coping Strategies

Dry Heaving (Retching) Relief

• Controlled breathing: 4-7-8 technique (inhale 4s, hold 7s, exhale 8s) activates parasympathetic tone.
• Cold fluids: Sips of ice water, ginger ale, electrolyte solution.
• Small, bland meals: Crackers, toast, banana; avoid fatty/spicy/acidic foods.
• Fresh air/cool environment: Reduces nausea triggers.
• Positioning: Semi-upright; avoid lying flat.
• Acupressure: P6 (Neiguan) point 3 finger-widths proximal to wrist crease.
• Rest: Sleep deprivation worsens nausea.
• Avoid triggers: Alcohol, caffeine, strong odors.

Panic Attack Management

• Box breathing: 4s in, 4s hold, 4s out, 4s hold.
• Grounding (5-4-3-2-1): Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
• Progressive muscle relaxation: Tense/release groups from feet to head.
• Cognitive restructuring: "This is a panic attack; it will pass; I am safe."
• Professional help: CBT, SSRIs if recurrent (panic disorder).

Identify triggers via journaling; practice techniques daily, not just during attacks.