Stop A Panic Attack, Manage Anxiety And Worry

Walk with me through an exercise designed to stop or reduce panic, manage worry, and come back to the present moment. You can listen to this track any time you need it and use it to practice during times when you are calm.

Transcript

Welcome to this support to help you stop a panic attack or decrease worry.

My clients love this activity because oftentimes by the time they finish it,

The panic has subsided and it gives them confidence to know they can handle worry when it comes up again.

So first we're going to do this together.

Just notice how you're doing.

And then I'm going to have you look around the room and describe out loud five things that you see.

So it might be a blue cup.

It might be a brown pencil.

Whatever you see.

And if you're in an environment where you can't say it out loud,

You can do it in your head but do it slowly as if you're speaking out loud.

So go ahead.

I'm right with you.

Tell me five things that you see.

Good job.

Now we're going to talk about five things that you can hear and you can repeat if you don't hear five things.

So just listen.

You might hear a fan.

You hear my voice.

You might tap your fingers on something.

Just name five things that you hear and repeat if you don't have five.

All right.

You're doing great.

Now we're going to name out loud five things that you feel.

And I don't mean feelings like happy or sad.

I mean touch feelings.

I might feel my hair on my neck.

I might feel the fabric of my clothing on my legs.

I might reach out and touch something.

So name five things that you feel.

You're doing really well and I'm right here.

Now we're going to drop down to four.

So name four things that you see.

And if you see different things,

That's great.

You can also repeat the same ones.

Okay.

Now four things that you hear.

Nice and slow.

Okay.

Hang in there.

You're doing really well.

Now name four things that you feel with your felt sense.

Okay.

We're going to drop to three.

Give me three things that you see.

All right.

And three things that you hear.

And three things that you feel.

And now let's do two.

Two things you see.

And two things you hear.

And two things you feel.

Okay.

Now let's do one of each.

What's one thing you see?

Maybe a new thing.

And one thing you hear.

And one thing you feel.

Maybe a new thing that you feel.

All right.

Now take a big,

Deep breath.

Long exhale.

And notice how you're doing.

Do you feel a little bit more relaxed?

Do you feel more centered?

If you're not quite there,

Just play this again until you get more centered.

And do practice it in your office.

And maybe take a little off time when you don't need it,

So that it will become easier and easier for you.

I hope this was helpful,

And may you be well.