Panic Attack And Emotional Flooding - Grounding Support

This practice is designed to be used when you are emotionally flooded, on the verge of or in the midst of a panic attack. Both skills help to activate the parasympathetic response in the nervous system, also known as rest and digest and deactivate the internal alarm system, commonly called the fight or flight response. The first skill is a DBT distress tolerance skill that works by activating the ice dive reflex, which routes more blood to the heart and brain, slowing down the heart rate and allowing you to think more clearly. The second skill is a breath technique that improves cognition, mood, adaptability, reduces perceived stress and heart rate variability over time.

As a general disclaimer, this practice is not a replacement for medical advice or for seeking advice from a medical or mental health professional. Consult your health care provider before using these skills if you have any heart or medical conditions. Do not use ice water if you are allergic to cold.

Transcript

Hello and welcome. My name is Alicia. If you're listening to this, You're either emotionally flooded, On the verge of a panic attack, Or already in the midst of one. I know. It feels big. I know it feels endless. Make your way to a sink or a fridge. Whatever is easier. If you're at a sink, Pull the stopper if you can and begin to fill the sink with cold water. Turn off the water when it's nearly full. If it's a public sink. Or the stopper doesn't work. Take a paper towel or washcloth and run it under the cold water. If you're at the fridge, Find something cold that you can apply to your face, Between your eyes, Across the bridge of the nose. And if possible, Something big enough to cover your eyes and cheeks. A can of soda. A bottle of water, Or maybe even a bag of shredded cheese. Get creative and pause the recording if you need to. You can use an ice pack if it's covered with a thick towel. If you have to, Stand in front of the freezer or fridge with the door open so that the cold hits your face. Next, Allow yourself to experience the cold. If you have a sink of cold water, You'll be putting your face in the water. If you have a washcloth, Paper towel, Or another cold object. You'll be applying it across the eyes and cheeks. Once there. Just allow yourself to notice the sensation of cold. I'll be guiding you through a series of four breath holds lasting 30 seconds. If your attention wanders, Bring it back to the sensation of cold. If you aren't able to hold your breath for a full 30 seconds, That's okay. Do what you can. Hold 1, Begins in 3. Two one and breathe. Hold two. Begins in three, Two, One. And breathe. Hold three, Begins in three, Two, One. And breathe. Hold 4. Begins in 3, 2, 1. And breathe. Release the cold object or cold water. Dry off as needed. If you aren't already. Sit or lie down if that feels comfortable. I'll guide you through a few rounds of resonance breathing. You'll begin breathing in and out through the nose. And inhaling and exhaling for a count of five on my count. Let's begin. In for 1, 2, 3, 4, 5, And out for 5, 4, 3, 2, 1. One. In for 1, 2, 3, 4, 5. And out for 5, 4, 3, 2, 1. In for 1, 2, 3, 4, 5. And out for 5, 4, 3, 2, 1. In for 1 2 3 4 5 and out for 5 4 3 2 1 One. Continue on your own for the next 30 seconds. You can let that breath go unless you'd like to continue. Lastly, I invite you to notice any sensations in the body. And see if you can send the breath there. Feel free to put one or both hands over any parts that need your attention. Stay here, Just for now. In our final moments. Notice what you may still need following this practice. And gently offer that to yourself. I hope this practice was helpful. You may return to this recording. Whenever you need it. Thank you so much for joining me. I appreciate your presence and trust.