Grounding Techniques to Overcome Panic Attacks
Grounding Techniques to Overcome Panic Attacks
Written by Lily Thrope
Panic attacks are overwhelming and can make anyone feel that they are trapped in a vortex of fear, physical sensations, and racing thoughts. In those intense moments, regaining control seems impossible. But grounding techniques are an effective way to refocus your attention away from anxiety and back to the present moment.
If you are familiar with panic attacks, you might know just how scary they can be. Besides feeling incredibly overwhelming, they can come with other symptoms like:
Racing heart
Chills or hot flashes
Chest pains
Numbness and tingling
Shaking or trembling
Nausea or other stomach pains
What makes a panic attack different from an anxiety attack? Panic attacks are specifically unique because they come out of nowhere with no specific trigger. Because of this, panic attacks can be much scarier because you may not know when they will hit. Panic attacks can end up coinciding with the daily activities of our lives, and can be incredibly disruptive. In this blog, we'll look at four practical and effective grounding techniques to help you manage panic attacks, regain your sense of calm, and move through difficult situations with greater ease. Whether you are experiencing panic attacks for the first time or looking for new strategies to add to your toolkit, these techniques can make a significant difference in how you deal with anxiety.
5-4-3-2-1 Method.
This is a common grounding practice used to reduce anxiety and bring your mind to a calmer state. The steps are simple: first, name five things you can see. Then, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This practice allows us to find our footing again and become reoriented with our senses and surroundings in the present moment.
Move your body.
When a panic attack hits, strive to move your body. Try to do jumping jacks, stretching or a short walk. Pay close attention and tune in to how your body feels when you move it.
Gravitate towards water.
Water can be extremely healing as it requires your focus to be on a physical sensation. Try taking either a hot or cold shower. If you have access to a larger body of water, try going for a quick swim. At the very least, try running your hands or feet under water and focus on the sensation.
Breathe.
Try mindfulness exercises such as meditations or breathing exercises. There are many variations on breathing mindfully, such as belly breathing or box breathing, used in stressful moments. Taking deep, intentional breaths and visualizing the breath flowing down your spine and toward your feet can ground you in a stressful situation. Your body and mind benefit from taking time to settle, be present, and re-energize, so you can go on with your busy day.
The next time you feel a panic attack coming on, try one or more of these techniques listed to bring yourself back to the present moment. Grounding techniques, like the ones listed above, are simple, yet powerful tools that can help you regain control when panic strikes. These techniques work by anchoring your mind to the present moment, diverting your focus away from anxious thoughts, and reorienting yourself to the external world. With consistent practice, these strategies can become an important part of your mental health, allowing you to regain control during times of distress.
For more information regarding mindfulness and panic attacks, feel free to reach out and schedule your free 15-minute consultation call today. Please email us with any questions or inquiries at hello@thropetherapy.com.
