collaborative post | Each year, as much as 11% of the United States population experience a panic attack. There is no doubt that panic attacks are overwhelming and frightening experiences that stop us from thinking clearly. Fortunately, there are many methods that can effectively stop or limit a panic attack, five of which are outlined in this article.
First of all, it is important to be familiar with what a panic attack is and how it may manifest so that you know when to put preventative measures into place. The Mayo Clinic defines panic attacks as “a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.” The operative word in this definition is ‘sudden’, as panic attacks are known to strike at any moment. Symptoms of a panic attack differ from person to person but can typically involve sweating, an increased heart rate, nausea, dizziness, shaking, shortness of breath, and a sense of impending doom. While the strategies below are both practical and helpful when addressing a panic attack, seeking the professional help of someone with an online clinical mental health counseling to support ongoing progress and treatment is also very important.
The 5-4-3-2-1 method
The 5-4-3-2-1 grounding technique is an effective way of refocusing your mind and distracting yourself from the escalating panic. This method engages your senses, bringing you back to the present moment whenever you feel overwhelmed. As you may have guessed, this method is made up of five simple steps. The first step is to look around, find five different things you can see, and briefly think about each individual object. Then, turn your attention to your hearing and listen out for four distinct sounds. Think about where each sound might be originating from and what makes them different from each other. The number three relates to touch: touch three different things and consider each individually (paying attention, for example, to the texture or use of each one). The penultimate step is identifying two separate smells. Finally, think of one thing you can taste. If nothing is immediately present, focus on the taste in your mouth, find some candy, or take a sip of water. This simple method helps to interrupt the mental spiral by focusing your attention on the here and now.
Muscle relaxation techniques
Panic attacks often result in built-up physical tension. The use of muscle relaxation techniques can help counteract this by reducing muscle stiffness and promoting a feeling of relaxation. The technique of progressive muscle relaxation works by tensing and relaxing certain muscles. First, tense the muscles in a particular area of your body (for example your arm) and hold the tension for five seconds. Then, release the tension completely and give yourself at least ten seconds before moving on to the next group of muscles. Try to notice how your body feels as you complete this exercise, particularly the feeling of calmness that follows the relaxation of the muscles.
Sensory grounding
Sensory grounding is another exercise that engages the senses in order to help you stay present. If you have access to ice or water, you can easily use this technique when you start to see the signs that usually precede a panic attack. For instance, you can try holding an ice cube and shifting your attention to the sensation in your hand, or you can dampen a cloth with some water, place it around your neck, and focus on the sensation on the back of your neck. Equally effective is the use of smell or taste to ground yourself in the present moment. If possible, you could use an essential oil (or even a piece of fruit) and concentrate on the smell. To engage your sense of taste, you could chew gum or hold a piece of candy in your mouth and focus on the flavor. By concentrating on one or more of your senses, you interrupt the overwhelming thoughts and mindfully engage with the world around you.
Breathwork
One of the most powerful tools you can use during a panic attack is your breath. Panic attacks often trigger rapid, shallow breathing, which exacerbates feelings of anxiety. Breathwork can help to slow your heart rate and allow you to release the tension that is pent up in your body. To use this technique, focus on taking slow, deep breaths that originate from deep in your abdomen. Make sure that your breaths are even, for example by counting to four on the inhale and again on the exhale. Another counting technique for breathwork is to breathe in for four seconds, hold for seven seconds, and exhale for eight seconds. This creates a calming rhythm that helps reduce panic symptoms.
Light exercise
Physical movement can distract you from anxious thoughts and release endorphins, which naturally improve mood. When you feel the symptoms of a panic attack coming on, take a brisk walk, whether that be around your home, office, or outdoors. The rhythmic motion of walking can also help to regulate your breathing and calm you down. Other exercises you can consider are stretching to release muscle tension and promote blood flow, or doing some yoga poses like a Child’s Pose or Downward Dog to help calm your body. Even a few minutes of light movement can break the cycle of panic.
When you feel a panic attack approaching, it’s important to have a toolbox of strategies to use in the moment. The 5-4-3-2-1 method, muscle relaxation techniques, sensory grounding, breathwork, and light exercise are all practical tools that can help you calm your body and mind before the panic attack escalates.
