Guides ยท Psychology
Panic Attack Grounding Basics
Ground during panic quickly
This guide outlines simple grounding techniques for panic attacks: slow breathing, the 5-4-3-2-1 sensory exercise, muscle relaxation, and reassuring self-talk to reduce intensity.
- panic attack
- grounding
- breathing
- anxiety
- coping
Slow breathing
Inhale through the nose ~4 seconds, exhale ~6 seconds to downshift.
5-4-3-2-1 senses
Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
Release tension
Gently relax shoulders/jaw; unclench fists and drop them to your lap.
Reassure yourself
Remind yourself the panic will pass and you are taking steps to ride it out.
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