Grounding techniques

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Panic can be a self perpetuating cycle, whereby the cause of the initial panic is exacerbated by anxiety about the signs and symptoms of feeling panicked, which in turn leads to more panic. In essence panicking about being panicked! Whilst the cause of the panic needs to be addressed in the mid to longer term, the initial attack can be managed by using grounding techniques. This involves thinking or talking about topics well known to you such as your family, a happy time in your life or your pets etc. Another similar technique is to give yourself a task which is easy but requires a little thought such as trying to name the A to Z of fruit and vegetables or naming 3 countries beginning with the letter B etc. These help to draw attention away from the cause of the panic and the symptoms of the panic attack and often reduce these symptoms completely.

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  • You don't need any props for this, just the technique in your mind.

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