A panic attack is a sudden, intense feeling of fear or anxiety. It typically comes without warning and often causes rapid heartbeat, sweating, shortness of breath and lightheadedness. If you have panic attacks, you’re not alone. Up to 11% of people experience a panic attack each year in the United States, which underscores how common they are. These episodes can last anywhere from five to 20 minutes, though they can feel much longer. While these episodes can be scary and feel uncontrollable, panic disorders are one of the most treatable types of anxiety disorders.
At Lightfully, we can guide you through proven techniques that you can use when you feel the onset of a panic attack, helping you gain control. There are many strategies you can implement to relieve anxiety.
Keep reading to find six grounding techniques that can assist you quickly in the moment, so you can hopefully stop a panic attack in its tracks.
6 in-the-moment grounding techniques
Many strategies that can halt panic attacks are designed to shift your thoughts away from your distressed state to alleviate your symptoms. From deep breathing to gentle movements, you can try multiple ways to ease your panic attacks. Here are six proven methods you can explore to find relief in the moment.
1. The 5-4-3-2-1 technique
This method of easing panic attacks uses the five senses to ground your thoughts in the present moment. To practice this technique, name five things you see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste. This process can help interrupt the panic cycle and activate the body’s relaxation response.
2. Deep breathing
A panic attack triggers your body’s fight-or-flight response, which raises your heart rate and blood pressure. By countering this response, deep breathing can reduce these symptoms, helping you return to a calmer state. One technique you can try is 4-7-8 breathing. When you feel a panic attack coming, you can inhale through your nose for four counts, hold your breath for seven counts, and exhale through your mouth for a count of eight. This calming technique can help relieve stress and anxiety in just a few minutes.
3. Cold water technique
This strategy is a grounding technique that works by using your senses to shift your thoughts to what you’re experiencing in the present. By putting your hands in cold water, you can think about how the water feels on your hands. The cold temperature also helps slow your heart rate, thereby calming your nervous system and disrupting your racing thoughts. You can also switch to warm water if it feels more comfortable and focus on the sensations of the changing temperatures. Feel free to experiment with this technique and see what works best for you.
4. Counting backward
During a panic attack, it can be challenging to break away from your distress and racing thoughts. Counting backward allows you to concentrate on a simple task, which can halt escalating anxiety and provide the relief you need in the moment. To disrupt your anxious thoughts, you can try counting backward from one hundred in threes, which requires a greater degree of focus.
5. Grounding statements
Saying calming words in the moment can help ease your panic attack symptoms. These statements can connect you to reality, moving you away from anxious thoughts. Some examples of grounding statements you can use include:
- “I am safe.”
- “I can get through this.”
- “I am in control.”
6. Gentle movement
When you’re feeling anxious, you can redirect your attention to a simple physical activity. Gentle stretching, a short walk, or lightly tapping your legs or arms can help you release tension. If you try this technique, try to focus on how the movements feel to ground yourself in the present moment and end the panic. You can also take some deep breaths with these movements to help relax.
Find expert support for managing panic attacks at Lightfully
Whether you’ve experienced a panic attack once or multiple times, it can feel overwhelming. The good news is that there are simple strategies that can make a big difference in the moment. If you’d like additional support in handling your panic attacks, it’s OK to reach out. You don’t have to navigate this challenge alone, and we’re here to help.
At Lightfully, we offer evidence-based, clearly defined, data-driven and whole-person-centered care to help pinpoint the root causes of your panic attacks. Our compassionate licensed clinical therapists can work with you to find strategies that can help calm you in the present moment and relieve your symptoms. Our four levels of care are Residential Treatment (RTC), Partial Hospitalization Program (PHP), Intensive Outpatient Program (IOP) and Virtual Services (vPHP/vIOP). No matter which option you choose, you can have expert support to help you manage panic attacks.
Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.
