Clinical psychologist Krystal Lewis shares effective techniques for calming an anxiety attack.
Your heart is pounding. You’re pouring sweat. You feel like you can’t breathe. Your stomach may get into the act, too, causing nausea and/or diarrhea. You might feel lightheaded and unable to think clearly. These are all possible symptoms of what people often call an anxiety attack. The clinical term is panic attack, but whatever you call it, it’s deeply unpleasant.
Grounding tools include techniques such as using your five senses to bring you back to the present moment. At the onset of a panic attack, you notice five things you see, four things you can feel, three things you can hear, two things you can smell, and one you can taste. This can be done in any order, though. The key thing, says Lewis, is to reorient your attention and bring yourself into the present moment., a part of the brain involved in emotions, is triggered.
These techniques are useful for dealing with panic attacks on the spot, but if you’re troubled by panic attacks, Lewis recommends working with a psychologist or other trained therapist. They can teach you how to engage in interoceptive exposure, a standard technique in treating panic attacks. This simply means learning how to intentionally activate the anxiety and then learning to get it under control.
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