When you feel the symptoms for a panic or anxiety attack begin…SIT DOWN…look at a clock and tell yourself, “in 10 minutes I will begin to feel better.”
- Look at the clock and begin breathing, slowly. Breathe in for five seconds and exhale for five seconds. (this will mean six breathes a minute)
- Continue breathing for this way for at least three minutes. If you do not begin to feel better, continue for at least 1-2 more minutes.
- Now, look around the room. Find 5 safe things in the room and name them in your mind.
- Now, listen, really listen. Name 5 safe sounds that you hear. Take your time.
- Without leaving your seat, try to smell 5 safe smells. Be creative, smell your clothing, your hair, etc.
- Now attend to your body. Starting at the highest point that your body is touching something, go down your body and name five points where your body has contact with either the chair that you’re in or where you are located. Example: My back is touching the back of this chair, my arms are touching the arms of the chair, my buttocks is touching the seat of the chair, my thighs are touching the seat of the chair, my feet are touching the floor.
- Find something pleasant tasting to pop in your mouth, (i.e. a piece of gum or hard candy).
- Look at the clock.
- Let yourself feel that you are calmer.
- Find something to occupy your mind that is pleasant. Or go for a walk.
Every time you have a panic attack, use this technique. If you have frequent episodes on a daily basis, practice this technique at least twice a day.
Remember to keep breathing slowly throughout this exercise!
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