Grounding Techniques
Grounding is a psychological trick that helps shift your focus away from feelings of Anxiety and the onset of a panic attack. By engaging your five senses, you anchor your thoughts to the present moment. You can touch a textured surface, sniff a strong scent like coffee or peppermint, or even taste a sour candy. If this is new to you, our post on Emotional First Aid has some more grounding tactics worth checking out.
The 3-3-3 Rule
Another technique often recommended is the 3-3-3 Rule, which is a relaxation technique often used to manage anxiety and reduce stress. It incorporates your sense of sight, sense of hearing, and sense of touch to ground yourself. The technique includes the following:
Find Three Things. Listen to Three Things. Touch Three things. First, looking around and name three things you see. Then identify three things you hear, try and tune into these sounds, it could be cars driving by, the wind, or the sound of a laptop typing. Lastly, and physically touch or feel three things. It could be a body part, a pet, the kitchen counter, anything you can reach. Pay close attention to the sensations. The 3-3-3 rule is effective because it grounds you to the present moment and calms your mind. It can be particularly helpful when you are feeling overwhelmed, anxious or feel a panic attack coming. This simple task can be a powerful tool in redirecting your focus, bringing you back to the present moment, and bringing inner peace to your heart.
Box Breathing
This technique is less about taking stock of your surroundings, and more about focusing on your breathing. Box breathing means inhaling in for a certain amount of time (usually four seconds), holding for four seconds, exhaling for four seconds, and holding for four seconds. In the 16 seconds that it takes you to complete a full round of breath, you’ve successfully distracted your mind from whatever has triggered the panic attack, which can help you refocus on becoming calmer.
Other Breathing Techniques
It’s easy to overlook, but how you breathe during a panic attack truly can make a world of difference. Short, shallow breaths may exacerbate your symptoms, so try to take deep, controlled breaths instead. The NIMH explains that controlled breathing can significantly alleviate the symptoms of panic disorder.
If you’ve already tried box breathing, try closing your eyes and shifting your full attention to the act of slowing down your breathing.