Panic Attack Strategy

Dealing with anxiety or panic attacks can be incredibly challenging, but implementing certain strategies can help manage and reduce their intensity. Here is an oldie but a goodie:

  1. Grounding Technique - 5-4-3-2-1 Method

This technique helps to bring your focus back to the present moment, which can alleviate symptoms of a panic attack.

Step by Step:

  • Breathe Deeply: Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth to help calm your nervous system.

  • Identify 5 Things You Can See: Look around and mentally note five specific things you can see. Try to pick things you hadn’t noticed before.

  • Identify 4 Things You Can Touch: Touch and observe four objects around you. Describe their texture, temperature, and how they feel under your fingertips.

  • Identify 3 Things You Can Hear: Close your eyes and listen. Note three sounds you hear in your immediate environment.

  • Identify 2 Things You Can Smell: Find two things you can smell. If you can’t immediately smell anything, walk to a place where you can, or recall two favorite scents.

  • Identify 1 Thing You Can Taste: Focus on one thing you can taste at the moment, even if it’s just the remnants of a meal or drink, or pop something in your mouth that has a distinctive taste.