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Panic attacks can be a frightening and overwhelming experience, often leaving people feeling helpless and out of control.
The physical symptoms, such as a rapid heartbeat and difficulty breathing, can be terrifying. But there is hope.
Here we'll cover one useful grounding technique that can be a powerful tool to help manage the symptoms of panic attacks.
1. Stop and take a deep breath
As soon as you start feeling a panic attack coming on, stop what you're doing and take breath. Hold the breath for 5 seconds, and exhale. This will help you to slow down and give you a moment to focus.
2. Bring yourself to the present moment
Focus your attention solely on the present moment - try to let go of any worries or thoughts about the future or past.
3. Engage your five senses
Start by focusing on what you can see, hear, touch, taste, and smell. Try to engage each of your senses one by one, take your time and concentrate on the sensations.
4. Describe what you're feeling
As you focus on each sense, describe what you're feeling in your own words. For example, you might say, "I see the blue sky outside the window, I feel the soft couch under me, I smell the coffee."
5. Repeat as needed
Keep repeating this process until you feel more calm and centered. The more you practice this technique, the easier it will become and the faster it will work for you.
What should I do if I keep having panic attacks?
While grounding techniques can be helpful in managing symptoms of a panic attack, they are not a substitute for professional treatment. If you're continuously experiencing panic attacks frequently or they are having a significant impact on your daily life, it's important to seek help from a mental health professional.
A therapist or counsellor can work with you to develop a comprehensive treatment plan that may include grounding techniques, as well as other strategies such as cognitive-behavioral therapy, relaxation techniques, or medication.
With the right support and tools, it's possible to overcome panic attacks and live a fulfilling and anxiety-free life.
