6 Grounding Techniques to Manage Panic Attacks in the Moment

A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you're losing control or experiencing a medical emergency. The terror is all-encompassing. 

Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help you find calm in that moment. Grounding works by shifting your focus away from fearful thoughts and back to the present. These tools reduce the intensity of panic attacks and provide a sense of safety. 

6 Grounding Techniques You Can Use Anywhere 

Here are six grounding techniques you can use to center yourself. Don’t knock ‘em ‘til you’ve tried them! 

1. 5-4-3-2-1 Technique – Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. 

2. Cold Water Reset – Splash cold water on your face or hold an ice cube to shift your brain’s focus. 

3. Name and Describe Objects – Pick an object and describe it in detail to yourself: color, texture, shape. 

4. Breathing Pattern Practice – Try box breathing: inhale for 4, hold for 4, exhale for 4, and repeat until you feel calmer. 

5. Hold a Grounding Object – Carry a stone, coin, or fidget tool that you can fiddle with during moments of stress. 

6. Move Your Body – Gently stretch or walk to release physical tension and calm your nervous system. 

While grounding techniques are powerful, they’re not a substitute for ongoing care. Therapy can uncover what’s triggering your panic attacks and teach you lasting strategies to reduce their frequency and severity. Many people find relief through cognitive behavioral therapy (CBT), exposure therapy, or mindfulness-based practices. 

You Deserve Peace 

You’re not broken, and you’re not alone. Reach out today to start making progress with a therapist who specializes in panic attacks and anxiety recovery. Relief is within reach! 

We’ll be happy to tell you about our practice and our approach to treating panic attacks, and if you feel that we’re a good match for your needs, we can schedule therapy in Middlebury, CT or therapy in Southbury, CT at a date and time that’s convenient for you. We also offer telehealth visits for clients all throughout Connecticut. Our providers are trained in CBT, DBT, IFS, EMDR, mindfulness based techniques, and somatic experiencing, all of which can help you gain skills to assist with panic attacks. Our APRN's can explore any medical conditions that may be contributing to panic attacks, and evaluate vitamin levels, as well as thyroid hormone levels, to determine if there is a physical factor to issues with panic. Together, as a team, we can work with you to help you gain more peace in your life. You deserve to feel better!