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 

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 us -  we would be happy to help!