How To Immediately Stop A Panic Attack

Summary

This video offers practical exercises to help individuals manage panic attacks by focusing on sensory experiences and calming techniques. It guides viewers through grounding exercises, including self-hugging, visualizing favorite colors, and mindful breathing to lower physiological anxiety symptoms. The speaker emphasizes the importance of calming the body first, followed by addressing anticipatory anxiety and negative thoughts related to panic. By fostering awareness of the present and utilizing these methods, viewers can alleviate their panic symptoms and gain tools for long-term management.

Takeaways

• 😀 Focus on your feet to ground yourself and enhance bodily awareness.
• 🤗 Self-hugging can help lower physiological anxiety responses.
• 🔵 Identifying colors around you can serve as a distraction and grounding technique.
• 🔄 Gentle head movements can help you reconnect with your surroundings.
• 💧 Hydration is important; sip water or visualize drinking to soothe anxiety.
• 👂 Actively listening for sounds can redirect your focus and calm your mind.
• 👃 Engaging your sense of smell helps anchor you in the present moment.
• 🐾 Visualizing petting a favorite animal can create a calming sensory experience.
• 🌬️ Breathing techniques should emphasize slow, regular exhales to promote calmness.
• 🧠 Recognizing anticipatory anxiety can help in managing panic before it escalates.

Q & A

What is the primary focus of the video?

The video focuses on providing techniques to help individuals manage and reduce symptoms of a panic attack through grounding exercises and breathing techniques.

How can one begin to calm themselves during a panic attack?

One can begin to calm themselves by focusing on their feet, noticing physical sensations, and performing grounding exercises such as self-hugging and identifying colors in their surroundings.

Why is it important to focus on external senses during a panic attack?

Focusing on external senses helps to lower physiological responses associated with anxiety by redirecting attention away from internal panic symptoms.

What breathing technique is suggested in the video?

The video suggests a breathing technique where you inhale as you move your hand up a finger and exhale as you move it down, emphasizing slow and regular breaths.

What should one do if they feel anxious while practicing breathing techniques?

If someone feels anxious while practicing breathing techniques, they should remember there is no right way to breathe; they can focus on calming their body and retrying the techniques at their own pace.

What role does anticipatory anxiety play in panic attacks?

Anticipatory anxiety involves worrying about the possibility of having a panic attack, which can trigger physiological responses and may ultimately lead to an actual panic attack.

What common thoughts do people experience during panic attacks?

Common thoughts include fears of having a serious physical issue, concerns about others noticing their panic, and worries about losing control or going crazy.

How can individuals address their thoughts during a panic attack?

Individuals can address their thoughts by recognizing them as part of the anxiety experience, focusing on grounding techniques, and reframing their thoughts about the panic symptoms.

What is the significance of staying calm during a panic attack?

Staying calm is crucial as it helps reduce the physiological symptoms of panic, making it easier to manage the thoughts and feelings associated with the attack.

What should viewers do if they found the video helpful?

Viewers are encouraged to like the video, subscribe to the channel, and utilize the techniques provided for further assistance in managing panic disorder.