Do you suffer from panic attacks? Do they creep up on you and leave you feeling out of control and scared every time it happens? Grounding techniques can help. This blog post will review some grounding techniques for panic attacks, their benefits, and how to use them.
Grounding Techniques: Panic Attacks- What Are They And How To Deal With Them is a PDF that I wrote about the different types of panic attack symptoms and how to get through them.
The article also goes into detail about what causes panic attacks in the first place – which is often unknown or even suppressed by sufferers themselves – as well as exploring various methods that can be used to ground oneself in order to prevent or alleviate any physical responses that are associated with an impending attack
What is a panic attack
Panic attacks are sudden, unreasonable feelings of fear and anxiety that cause physical symptoms like a racing heart, fast breathing and sweating. Some people become so fearful of these attacks that they develop panic disorder, a type of anxiety disorder. Therapy and anti-anxiety medications can stop panic attacks.
How to cope with a panic attack?
- Use deep breathing.
- Recognize that you’re having a panic attack.
- Close your eyes.
- Practice mindfulness.
- Find a focus object.
- Use muscle relaxation techniques.
- Picture your happy place.
- Engage in light exercise.
What are the most common triggers for a panic attack?
Most Common Triggers for Panic Attacks
- Stress. Stress is number one on the list of top 10 panic attack triggers for a reason. …
- Pre-existing health conditions. …
- Certain medications. …
- Substance abuse. …
- Caffeine. …
- Social events. …
- Reminders of traumatic experiences. …
Ways to prevent and manage anxiety disorders
- Understand the symptoms of anxiety disorders
- Know what to do when an attack strikes
- Take care of yourself and your mental health for a healthier life
- Get professional help if you need it
- Stay positive and believe in yourself
- Identify triggers that cause your anxiety to worsen, then avoid them or find ways to cope with them better
Grounding techniques for panic attacks PDFs
These techniques use your five senses or tangible objects — things you can touch — to help you move through distress.
- Put your hands in water.
- Pick up or touch items near you.
- Breathe deeply.
- Savor a food or drink.
- Take a short walk.
- Hold a piece of ice.
- Savor a scent.
- Move your body.