Take Control of Panic Attacks with These Simple Techniques
Panic attacks can feel intense and overwhelming, but the good news is that you don’t have to let them control you. With the right tools and techniques, you can regain control and bring your body and mind back into balance. In this post, we’ll walk you through 3 simple but effective techniques to help stop panic attacks in their tracks and restore your calm.
🌬️ Box Breathing: A Proven Way to Calm Your Nervous System
Box breathing is one of the simplest and most effective techniques to manage anxiety and stop panic attacks. By focusing on your breath and slowing down your inhalations and exhalations, you help activate your body’s relaxation response.
How to do Box Breathing:
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Hold your breath again for a count of 4.
By repeating this pattern, you break the cycle of panic and bring your body back into a more relaxed state. Box breathing is something you can do anytime, anywhere—whether you’re at home, at work, or in a stressful situation.
💪 Wall Sits: Ground Yourself and Reset Your Nervous System
Wall sits are not just for building strength—they’re also a powerful grounding technique. When you’re in the middle of a panic attack, shifting your focus from overwhelming thoughts to your body can be incredibly helpful.
How to do a Wall Sit:
Find a wall and lean against it, sliding down until your knees are bent at a 90-degree angle.
Engage your muscles, keep your back flat against the wall, and focus on your breath.
Stay in the position for as long as you can comfortably hold it, aiming for at least 30 seconds to a minute.
This technique helps shift your attention away from panic, allows you to focus on your body, and resets your nervous system, all of which can reduce the intensity of the attack.
❄️ Cold Sensation Grounding: Use Cold to Interrupt the Panic Cycle
Sometimes, the most effective way to interrupt a panic attack is to give your body a physical shock. Holding something cold—whether it’s ice, a chilled object, or even a cold drink—can shift your focus and help calm your nerves.
How to use Cold Sensation Grounding:
Find something cold, like ice, a chilled towel, or even a cold beverage.
Hold it in your hands or place it on your skin.
Focus on the sensation of coldness and let it distract you from the physical and emotional symptoms of panic.
The cold sensation works to interrupt the cycle of panic, grounding you back in the present moment and giving your body a break from the overwhelming feelings of anxiety.
Take Control with Simple Tools
These techniques are simple, effective, and can be used whenever anxiety or panic strikes. You don’t need any special equipment or a lot of time to practice them. By incorporating box breathing, wall sits, and cold sensation grounding into your routine, you’ll be equipped to handle panic attacks and regain control over your body and mind.
Take a deep breath, and know that you’ve got the tools to manage your anxiety.
If you found these techniques helpful, be sure to share them with others who might benefit. For more mental health tips and strategies for managing stress and anxiety, follow us at Hogg Health.