Panic Attacks Psychotherapy In Berkeley
Grounding is a somatic therapy technique that's designed to bring you back into your body during times of anxiety, dissociation, or panic.
The symptoms of a panic attack -- difficulty breathing, tightness or pain in the chest, rapid heart rate -- can make our bodies feel like they are the enemy.
By working with your anxiety, rather than against it, you can learn to make peace with your physical symptoms and "ride the wave" of anxiety through to its natural conclusion.
Save this post to come back to the next time you are panicking, and try one of these four grounding exercises to help you find calm within the storm of anxiety and panic:
👀 Use your five senses to bring your attention back to your surroundings, rather than your physical symptoms. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
📦 Try box-breathing. As you inhale, imagine yourself drawing a horizontal line from left to right. As you exhale, imagine yourself drawing the next side of the "box," from top to bottom. Inhale and imagine yourself drawing the third side of the "box" from right to left. Finally, exhale and imagine yourself drawing the last side of the "box" from bottom to top. Repeat as many times as you need to feel grounded.
💨 Or, practice 4-7-8 breathing. Inhale for a count of four, hold for a count of seven, and exhale for a count of eight. Repeat as many times as you need. This practice regulates your breath cycles, which can become disrupted by anxiety or panic, to relax your fight-or-flight response.
🔥 You might also try playing with temperature. Take a hot or cold shower, or drink a hot beverage like tea, coffee, or cocoa. The sharp change in temperature can awaken your nervous system and disrupt the fight-or-flight response.
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