4 Grounding Techniques to use in an Anxiety Attack

Mar 12, 2020

Whether we have to wade through the mess of symptoms ourselves or watch a loved one have to deal with them, there is no denying that Anxiety Attacks are scary, difficult, annoying, monstrous things. A common symptom of these attacks that is particularly difficult to fight is a feeling of disconnect, or a feeling of being "ungrounded." While there is no way to completely stop an attack before it begins, there are a number of exercises you can do to pull yourself - or a loved one - out of the worst of it.

• Breathing Exercises
  • Taking deep, measured breaths can help lower the heart rate and regulate other physical symptoms of the panic attack. Count to five while breathing in, hold your breath for another count of five, then count to five as you exhale. Repeat until you feel your breath start to regulate.
• Recite a Mantra
  • Whether it's a phrase, sentence, or song, what comes out of our mouths holds great power. Not only does what we say influence the way we feel and think, but having a focal point other than the attack is a useful tactic.
• The 4-3-2-1 Exercise
  • Identify:
    • 4 things you can see
    • 3 things you can touch
    • 2 things you can hear
    • 1 thing you can smell
• Ground yourself - literally
  • Get yourself (or your loved one) in a comfortable position sitting or laying down. Close your eyes, and focus on the pull of gravity on your body. Notice the parts of your body pressing into the ground, and visualize roots reaching into the ground, securing you to the earth.

If you or a loved one suffers from Panic Attacks, be sure to familiarize yourself with the symptoms and warning signs so that you can best help them or yourself when an attack rears its ugly head.

If you have any questions or need help, contact us! We are here to help.