Hey,
If you're struggling with panic or anxiety right now,
Then I'm here to help.
So first of all,
Just take a moment for some box breathing.
This is a breathing technique that will help you to feel calm.
So I'm going to guide you through this breathing technique by telling you when to breathe in,
When to hold that breath,
When to breathe out,
And when to hold that breath again.
And we will do this pattern five times.
So let's begin.
Breathing in,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
And again,
Breathe in,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Breathe in.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four.
Breathe out.
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe in.
One,
Two,
Three,
Four.
Hold.
One,
Two,
Three,
Four.
Breathe out.
Out one two three four hold one two three four okay now allow your breathing to return to a comfortable rhythm relax your body unclench your jaw as you are breathing notice the rise and fall in your stomach and chest as the air is calmly flowing in and out now I'm going to guide you through a grounding technique that uses your five senses this technique is great for anxiety and panic this will help you to ground yourself whenever these feelings arise and you want to relax your mind so take a deep breath notice your body relaxing as you exhale fully breathing in and filling your lungs with fresh air and exhaling releasing any stress and now I want you to name five things that you can see so look around you pick five different items and say them to yourself pick four things that you can feel so different materials around you fill them notice the different textures four items okay now three things that you can hear listen to the sounds around you and notice three of them two things that you can smell take a deep breath in through your nose and notice two smells and finally one thing that you can taste or one thing that you can imagine the taste of this technique will bring you back into the present moment within your mind and body helping you to feel calm another grounding techniques is to focus on one of the objects that you noticed earlier and take a moment to fully describe it to yourself look at every detail the color the shape the texture so try that now one of the objects take in every detail and I'll give you a minute to do this these are great techniques that you can use whenever you are feeling negative emotions within you these techniques will take your focus away from the negativity and on to the present moment finally I'm going to say some affirmations and I want you to repeat them after me to yourself allowing every word to be true within yourself so repeat after me this will pass I am in control of my thoughts I accept the things I cannot change I am in charge of how I feel today and I choose happiness I accept the things I cannot change I am in charge of how I feel today and I choose happiness I hope that this has helped you remember that whenever you need a moment of calm you can return here to use these techniques bye
