You Can't Have Me, I'm Not Done Yet, I'm Too Strong!

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Part 2: Ground Yourself in the Present Moment

Panic attacks often make us feel disconnected from reality, as if we’re losing control or facing a life-threatening situation. Grounding techniques help you reconnect with the present moment, reminding you that you are safe and that the panic attack will eventually subside.

How to do it:

• 5-4-3-2-1 Technique: Focus on your five senses. Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise brings you back into the present and away from spiraling thoughts.
• Physical Grounding: Hold onto something nearby (like a chair or a pillow) and focus on the sensations you feel in your hand. Pay close attention to the texture and temperature to anchor yourself in reality.

Why it works: These grounding techniques help break the cycle of overwhelming fear by redirecting your attention to physical sensations, which helps you regain control over your body and mind during a panic attack.

Letting go of the mental impairment that has creeped in can be difficult. Introducing the element of physical touch is key in overcoming the disconnect. I usually turn to grab what is available and hold on tight. I have had to, on a few occasions, pull off the road while driving and grip the steering wheel tight to avoid an accident. Sometimes it takes a minute. Removing yourself from the crushing effects of a panic attack can keep you safe and help you avoid an escalated outward negative display of emotion. For example, road rage!