Tips for Grounding During a Panic Attack

I have my husband squeeze me tight. Or if I'm alone I wrap myself in a blanket or towel and then breathe in through my nose and out my mouth

I look at myself in the mirror too sometimes but cause when I see myself crying and freaking out I see myself from like the outside as just this person going through something, that’s weirdly grownding

My therapist told me of a technique I’m not sure the name but essentially its 5,4,3,2,1. 5 things you can see, 4 things you can feel/touch, 3 things you hear, 2 things you can smell and 1 thing you can taste or want to taste. It brings you back down to reality and works pretty good for distracting your brain.

Running cold water in the sink on your hands. ice pack to the chest. Also try grounding yourself by using your different senses (see, touch, smell, etc.)

Listen to some music you know will calm you!

Stare at yourself in a mirror and tell the panic it can't and won't hurt you. Also, splash cold water on your face. This stimulates the vagus nerve, and that will help you calm down. ❤️