If you're experiencing a panic attack right now,
I'm going to talk you through it.
I know what you're feeling right now feels terrifying,
But I want you to know this,
You're safe and this feeling will pass.
Right now,
Your body is reacting to a false alarm.
It thinks there's a danger,
But there isn't.
You are safe.
What you're experiencing is called a panic attack,
And while it feels intense,
It's not harmful.
Your heart might be racing,
Your chest might feel tight,
And your breath might feel like it's not coming easily,
But I promise you,
This is just your body responding to a rush of adrenaline.
It's preparing you to run or fight,
Even though there's no actual need for it.
Let's try something together to help your body calm down.
Can you feel your feet on the ground?
If you can,
Gently press them into the floor.
Feel the weight of your feet anchoring you to the earth.
The ground is supporting you.
Focus on that sensation for a moment.
And now let's take a breath together.
I know it feels hard,
But try this with me.
Inhale slowly through your nose,
Just a little at a time,
And then exhale slowly through your mouth.
You don't need to force it,
Just let the air come in and out gently.
Even if your breath feels shallow or fast,
It's okay.
Just slow it down,
Little by little.
Every slow breath you take is telling your body it's safe.
Your heart may be pounding,
But this is just your body trying to protect you by sending blood faster to your muscles.
You might feel dizzy or disconnected,
Like you're not really here.
That's a common symptom of panic.
But I want you to focus on your body in this space.
Wiggle your fingers.
Feel the chair beneath you.
Feel the ground beneath your feet.
You are here,
In this moment,
And you are safe.
If you have tingling or numbness in your hands or face,
That's just because you've been breathing fast.
As we slow down your breath,
That sensation will fade.
Panic attacks can't last forever.
They build up and then they fade,
And we're going to breathe through it until it fades,
Slowly and gently.
Let's keep going.
Inhale slowly through your nose,
And exhale through your mouth.
Inhale slowly through your nose,
And exhale through your mouth.
Each time you breathe in and out,
No matter how small,
Imagine letting go of a little of the panic.
You are not in danger.
These feelings are temporary.
They cannot harm you,
And they will pass.
If you can,
I want you to name five things you see in the room or space around you.
Anything at all.
Just name them in your mind.
This helps connect your left brain and your right brain.
By putting a name to something emotional,
You are brought back to the present moment,
And both sides of your brain can realize that you're not in physical danger.
Now name four things you can touch.
Maybe the fabric of your clothes,
The chair beneath you,
Or your own skin.
If you can,
Take one hand and stroke the forearm of your other arm.
Focus on the sensation of your forearm being stroked,
And of your own arm beneath your palm of the hand doing the stroking.
Focusing on both these sensations at the same time will help your brain to realize that we're in a calm,
Safe space,
And there's no need to panic.
As you do that,
See if you can name three things that you can hear.
All of this will help remind your brain that you're grounded in this moment.
You are safe.
Your body is doing what it thinks it needs to,
But it's a false alarm.
If you've been through this before,
You made it through last time,
And you'll make it through again.
You are stronger than this panic.
You are safe.
You are okay.
You can repeat this as many times as you need to.
I'm right here with you,
And you're okay.
