Panic Attack Coping Strategies

Providing Everything You Need

The 5-4-3-2-1 Grounding technique

Find five things that you can see in the space around you. What's in front of you? Behind you?What's above?
Notice four things you can physically feel in the present moment. Are your hands resting somewhere? Are your feet touching the floor?
Listen to three sounds that you hear. Are there birds? Wind? People chatting? Papers shuffling?
Pick out two things you can smell, or recall two smells that you enjoy. Does the room you're in have a particular scent? Do you smell coffee, freshly cut grass, someone's lunch?
Describe one good quality about yourself. Be kind to yourself.

Close your eyes and relax.
Start by inhaling deeply through your mouth for 5 seconds.
Then old your breath for 3 seconds.
Gently exhale through your nostrils for 5 seconds, and mentally count the word “one” as you are exhaling.
Repeat these steps again (inhale, hold, and exhale), and remember to mentally count the next number as you exhale.
Continue doing this until your 5 minutes is up.