Coping With Panic Attacks: Grounding Techniques That Really Work
Panic attacks often strike without warning, sending the effected person into an intense, unpleasant, psychological event. Symptoms can include a racing heart, dizziness, shortness of breath, and a sense of impending doom. While panic attacks are not life-threatening, it may feel like that when you’re in the grip of these intense symptoms. Psychological treatment can help by addressing the underlying contributing factors that bring on these attacks and introducing you to skills to manage your symptoms, including grounding techniques.
Grounding Techniques for Panic Attacks
When you’re hit with a panic attack, the immediate goal is to redirect your attention back to the present moment. Some common techniques for this include:
The 5-4-3-2-1 Method – Identify five things you see, four you feel, three you hear, two you smell, and one you taste;
Abdominal Breathing – Slow, steady breaths into your abdomen;
Sensory Anchoring – Hold something cold, or textured, in your hand and observe it’s details.
While grounding techniques can reduce the intensity of your symptoms, they are not the only tool you can use to manage your symptoms. Engaging in psychological treatment for panic disorders, within evidence-based treatment frameworks such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), can reduce the severity and frequency of panic attacks.
Address Your Anxiety for Relief
Panic attacks can be frightening, but with the right tools, it’s possible to reduce the impact they have on you. If you’re struggling, reach out to a Registered Psychologist who specializes in the treatment of anxiety. Our practice can help! Schedule a consultation today to learn how therapy can improve your life with techniques to alleviate anxiety.
