A panic attack can strike suddenly—causing a pounding heart, shortness of breath, dizziness, and intense terror. Knowing immediate, somatic grounding techniques can deactivate your fight-or-flight system in minutes.
1. Recognize and Acknowledge the Panic Episode
Remind yourself aloud or mentally: "I am having a panic attack. It is uncomfortable, but it is temporary and harmless. I am safe."
2. Practice 4-7-8 Parasympathetic Breathing
Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat 4 times to slow your heart rate.
3. Execute the 5-4-3-2-1 Sensory Grounding Technique
- 5 things you can SEE around you (e.g. a lamp, your shoes, a plant)
- 4 things you can TOUCH (e.g. your clothes, a smooth desk surface)
- 3 things you can HEAR (e.g. a fan humming, distant traffic)
- 2 things you can SMELL (e.g. coffee, fresh air)
- 1 thing you can TASTE (e.g. mint or a sip of water)
Frequently Asked Questions
No. While physical symptoms feel severe, panic attacks are harmless surges of adrenaline that subside on their own.
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