2 of Bre’s Go-To Grounding Techniques
Hi Friend!
Have you ever had a panic or anxiety attack? Did you know that they’re different? I’m not an expert, but I’ve learned a couple of things through my own experience.
Panic attacks come out of nowhere without any triggers and with more intense physical symptoms. While anxiety attacks are a response to triggers/potential threats, built up worry, fatigue, etc. Both can be terrifying, controlling, and even debilitating.
There are several different approaches to treatment, but today I wanted to share two of my go to techniques that help me use the present to escape panic.
Quick backstory:
Shortly after my attempted murder during one of my first PTSD therapy sessions I had a panic attack. Full on. Out of nowhere I started sweating and shaking uncontrollably. My heart rate was going up, my mouth was getting dry and my chest felt tighter and tighter with every breath. I didn’t want to be there. I didn't want to tell my story. The windows behind me were freaking me out because I was convinced someone was going to come through them. It was bad.
My therapist, using a very soft and calming voice, randomly asked me to tell her five things I could see. It took me a few minutes to get the words out but I eventually told her 5 things. She then asked me to tell her four things I could touch followed by three things I could hear, two things I could smell, and one thing I could taste.
We then moved on to random conversation about how I was doing. Without realizing what she was doing/what had happened I was completely calm. She used my senses to help me connect to my body and environment. AKA utilizing my senses replaced the panic with the present.
It’s a total game changer. This a technique every child, teen, and adult can use individually or collectively anywhere at any given time and the cherry on top….it’s free!!
The next time you feel panic coming on, want to distance yourself from emotional/stressful situations, escape from an unexpected memory or flashback happens and/or need to reconnect whenever you’re distracted give my top two used and recommended grounding techniques a try!!
5-4-3-2-1
Say 5 things you can SEE
Say 4 things you can TOUCH
Say 3 things you can HEAR
Say 2 things you can SMELL
Say 1 thing you can TASTE
*if you’re around people/uncomfortable you can repeat this exercise in your head ❤️
3-3-3
This is an especially good one to teach children as it is easy to do and remember!
Name 3 things you see.
Name 3 things you hear.
Move 3 parts of your body.
Here’s to hoping they help you as much as they help me!
Stay Grounded,
Bre
*Please keep in mind theses are two of several techniques to help address panic and anxiety attacks. If they don’t help you like they’ve helped me, don’t lose hope! There are more lovely helpful options available! I too, have used/use other techniques. Like always, it’s important to consult a medical and/or mental health professional to help find what approach is best for you. Whatever you do, don’t give up! Keep fighting. I promise you’ll find the hope, control and peace you’re fighting for.
5-4-3-2-1 Senses Grounding
3-3-3 for Children
