Bali Today – July 26, 2025 | Mental Health & Travel
The postcard-perfect image of Bali—golden sunsets, serene temples, and lush rice terraces—doesn’t always match reality for travelers battling anxiety. Panic attacks can hijack even the most idyllic getaway, leaving you breathless on a Seminyak beach or trembling in a Ubud market.
But here’s the good news: You can take back control. With insights from Bali’s Siloam Hospitals, global clinicians, and seasoned travelers, we’ve compiled six actionable strategies to ground yourself during a panic attack—anywhere, anytime.
According to Siloam Hospitals, common symptoms include:
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Heart palpitations
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Shortness of breath
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Trembling
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Dizziness or nausea
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A choking sensation
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Excessive sweating
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Feelings of detachment from reality (derealization) or self (depersonalization)
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Fear of losing control or dying
1. Master the 4-7-8 Breathing Technique
Why it works: Rapid breathing fuels panic; controlled breaths signal safety to your brain.
How to do it:
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Inhale deeply through your nose for 4 seconds
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Hold for 7 seconds
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Exhale slowly through pursed lips for 8 seconds
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Repeat 3–5 times
Bali bonus: Practice at sunrise in Sanur—the rhythmic waves amplify the calming effect.
2. Engage Your Senses with the 5-4-3-2-1 Method
Why it works: Anxiety lives in the future; sensory grounding anchors you in the now.
Try this:
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5 things you see (e.g., coconut leaves, sarong patterns)
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4 things you touch (cool marble temple walls, smooth beach pebbles)
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3 things you hear (gamalan echoes, crashing waves)
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2 things you smell (frangipani, salty air)
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1 thing you taste (honey-drizzled pisang goreng)
3. Progressive Muscle Relaxation (PMR) for Travelers
Why it works: Physical tension exacerbates mental distress.
Quick routine:
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Clench fists → release (notice Balinese carvings while waiting)
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Raise shoulders → drop (do this discreetly in a café)
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Press feet into ground → relax (ideal during airport queues)
Pro tip: Book a Balinese Boreh massage—its warm spice compresses relieve muscle tension linked to anxiety.
4. Create a “Panic Passport” Kit
Why it works: Preparedness reduces fear of the unknown.
Pack these:
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A small object to focus on (e.g., a carved suar wood token)
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Essential oil roll-on (lavender or vetiver for pulse points)
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Crisis contact cards (local English-speaking therapists, embassy numbers)
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Handwritten reminder: “This will pass. I’m safe.”
5. Harness Bali’s Natural Anxiety Relievers
Why it works: The island’s environment offers built-in calming tools.
Try these:
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Forest bathing in Munduk’s pine-scented jungles (proven to lower cortisol)
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Sound healing with Tibetan bowls at The Pyramids of Chi
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Float therapy in Canggu’s saltwater pods (induces deep relaxation)
6. Reframe Your Mindset with Travel-Specific CBT
Why it works: Cognitive Behavioral Therapy techniques adapt to travel triggers.
Challenge thoughts like:
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“I’m trapped here” → “I chose this adventure”
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“Locals will judge me” → “Balinese value Tri Hita Karana (harmony)—they’ll help”
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“I’ll never enjoy this trip” → “Panic is a wave—it crests, then fades”
When to Seek Help in Bali
While these tools help in the moment, recurring attacks warrant professional support. Bali offers:
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English-speaking therapists at BIMC Hospital (Kuta/Nusa Dua)
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24/7 telehealth via Mindtera app (Indonesian mental health platform)
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Support groups at Bali Buddha (Ubud/Canggu)
Final Thought:
Panic attacks don’t mean you’re broken—they mean you’re human. With these strategies, you’re not just surviving Bali; you’re reclaiming the joy of travel.
Giostanovlatto – Bali Today
