Coping With Panic Attacks: Grounding Techniques That Really Work
Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help by addressing the underlying anxiety contributing to these attacks, but to deal with panic attacks in the moment, you can make use of grounding techniques.
Grounding Techniques for Panic Attacks
When you’re hit with a panic attack, the immediate goal is to redirect attention away from feelings of panic and back to the present. 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
Deep Breathing – Slow, steady breaths to calm the nervous system
Sensory Anchoring – Hold something cold or textured to bring focus back to your body
While grounding techniques stop panic attacks in the moment, it’s not a long-term strategy. Instead, you might try therapy. A specialized type of therapy for panic disorders, such as Cognitive Behavioral Therapy (CBT), can reduce the severity and frequency of attacks.
Address Your Anxiety for Good
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 therapist specializing in anxiety therapy. Our practice would be happy to help! Schedule a consultation today to learn how therapy can improve your life with techniques to alleviate anxiety.
We’ll be happy to tell you about our practice and our approach to treatment, 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, ICBT, ERP, mindfulness based techniques, and somatic experiencing, all of which can help you gain skills to assist with stress. Our APRN's can explore any medical conditions that may be contributing to your symptoms, and evaluate vitamin levels, as well as thyroid hormone levels, to determine if there is a physical factor to your symptoms. Anxiety attacks can be helped with therapy, medication management, nutrition counseling, or one or all of the above. Together, we can figure out the combination of treatments that bring your nervous system into balance.
Together, as a team, we can work with you to help you gain more peace in your life. You deserve to feel better!