Hello again!
We've talked about what panic attacks are and how to understand your triggers and early warning signs. Now, let's focus on what you can actually do when a panic attack starts. Remember, these feelings are intense, but they will pass. Having some simple strategies ready can make a big difference in how you experience them.
One of the most helpful things you can learn is called grounding. When a panic attack hits, you might feel disconnected from your body or from reality. Grounding techniques help bring you back to the present moment and focus on what’s real and around you right now.
A simple grounding technique is to use your senses. Take a moment to really notice what you can see, hear, smell, touch, and even taste. For example, look around you and name five things you can see. Maybe a chair, a window, a book. Then, listen carefully and name four things you can hear – perhaps the sound of traffic, someone talking, the ticking of a clock. Next, try to identify three things you can touch. Feel the texture of your clothes, the smoothness of a table, the warmth of your hands. You can even notice two things you can smell, like the scent of coffee or the freshness of the air. Finally, if possible, notice one thing you can taste, like the lingering flavor of your last drink. This exercise helps to shift your focus from the overwhelming feelings inside to the concrete reality outside.
Another powerful tool is deep and slow breathing. When you’re panicking, your breathing often becomes fast and shallow, which can actually make the anxiety worse. Consciously slowing down your breath can send a signal to your body that it’s okay to relax. Try this: breathe in slowly and deeply through your nose, counting to four. Feel your belly rise as you fill your lungs with air. Then, hold your breath for a count of four. Finally, breathe out slowly through your mouth, counting to six. Imagine you’re gently blowing out a candle. Repeat this slow, deep breathing several times. You can even visualize something calming as you breathe, like waves gently rolling onto a beach. Visual cues, like drawing a simple wave with your finger as you breathe in and out, can also be helpful.
Positive self-talk can also be a great ally during a panic attack. When those scary thoughts start racing – “I’m going to faint,” “I can’t breathe,” “Something terrible is happening” – try to counter them with simple, reassuring phrases. You can prepare these phrases beforehand. Some examples are: “This is just a panic attack, it will pass,” “I am safe right now,” “I have felt this before, and I got through it,” “I am strong and I can handle this.” Repeat these phrases to yourself calmly and slowly. It might feel strange at first, but it can help to quieten the negative thoughts and remind yourself of the reality of the situation.
Finally, remember the importance of not fighting the panic. It might seem counterintuitive, but trying to resist the feelings can sometimes make them stronger and last longer. Instead, try to accept that you are feeling panicky at this moment. Tell yourself, “Okay, I’m feeling panicky, and that’s okay. I know this will pass.” Think of the panic like a wave – it rises, it peaks, and then it will eventually go down. Your job is to ride the wave, to allow it to happen without adding more fear and tension by fighting it.
These simple strategies – grounding through your senses, deep and slow breathing, positive self-talk, and accepting the panic – are tools you can use in the moment. They might not make the panic disappear instantly, but they can help you to manage the intensity and duration of the attack and remind yourself that you are safe and that these feelings are temporary. We’ll practice these more in our next session.
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