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A 5-Step Routine to Stop Panic Attacks
Unveil the simplicity of overcoming panic attacks with our recommended grounding technique. In this blog post, we delve into the 5-4-3-2-1 Grounding exercise—a quick and effective method to minimize anxiety. Discover how focusing on your external world, from sights to sounds and sensations, can bring instant relief. Read on to explore each step, making this calming practice an essential tool for your mental well-being arsenal.
When suggesting therapeutic techniques to a client, I always prefer to start simple. What need is there for complicated techniques if the simplest ones work best? I find that when it comes to panic attacks and anxiety, utilizing simple grounding techniques can be a quick and effective way to minimize them. Nebraska Medicine states, “The thing is, when we focus on panic attack symptoms, they become more intense. The key to stopping or minimizing any panic attack is to focus on your external world (sights, sounds, sensations) rather than the internal signs (heart racing, scary thoughts, or rapid breathing)” (1). The technique below is called the 5-4-3-2-1 Grounding exercise and encourages you to utilize your senses to ground you.
5: Recognize 5 things within your SIGHT.
It is essential to find something to focus on within your surroundings. The idea is to take your focus off your rising panic and ground yourself. It could be absolutely anything, from your shoes, clothing, objects within your environment, the person in front of you, etc. What are 5 things you recognize? The texture of the couch? The color of your shoes? The brightness of the object? Is it big or small?
4: Recognize 4 things you can TOUCH.
It could be your hair, clothing, skin, or something within your pocket. What does it feel like? Is it heavy or light? Soft or hard? Rough or smooth? If you are running your hands through water, is it cold, hot, or room temperature? According to Nicole Ambrose, LCSW, “Cold compresses and cold water can also be effective in gently shocking your system as you move into relaxation” (2).
3: Recognize 3 sounds you can HEAR.
Focus on external instead of internal sounds to help ground you. Can you hear traffic outside? Is someone trying to talk to you? Is there music playing nearby? If you can’t hear any sounds, then try creating them yourself. Tap on your phone, make a beat, stomp your feet, or slap your hands.
2: Recognize 2 things you can SMELL.
Are you outside? If so, can you smell the flowers or grass nearby? Are you wearing perfume/cologne? Try smelling a candle or, if you washed your hands, then the smell of the soap.
1: Recognize 1 thing you can TASTE.
Finally, what can you taste in your mouth? If you read our earlier blog post about self-care, then you know that one of the suggestions is to “Take a piece of your favorite candy, chocolate, or snack with you and indulge in the flavors of it at some point during the day” (3). So hopefully, you have something nearby that you can pop in your mouth and focus on. PsychCentral suggests, “You don’t actually have to taste these items if you don’t have them on hand. Instead, try thinking about the distinct flavors as you remember them” (4).
For this technique to be most effective, I would suggest practicing it several times when you are calm. Also, it is helpful if you can understand your triggers and symptoms right before a panic attack occurs. Afterward, consider logging and/or journaling your attack, including details of what happened right before the attack, what your thoughts were, what symptoms you had, how long it lasted, and how you felt afterward.
References
- https://www.nebraskamed.com/behavioral-health/do-candy-warheads-stop-panic-attacks-5-panic-attack-hacks-that-work
- https://www.bayviewtherapy.com/single-post/how-to-stop-a-panic-attack-by-using-your-five-senses
- Strong Mind Mental Health LLC, blog post by Courtnie Vargas-Rodriguez “Finding Time for Self-Care”
- https://psychcentral.com/anxiety/using-the-five-senses-for-anxiety-relief#using-your-senses