Show Your Panic Attack The Door

If you are experiencing a panic attack in this moment, then this is the video for you. By listening to this calming 8-minute guided practice, you will ease back into your body safely through a grounding practice, soothe and regulate your breathing through a gentle breathing exercise. It may also help alleviate panic and fear, and connect to the serenity that is already within you.
This grounding practice is for people who are actively having a panic attack or are close to having one, as well as those who are highly anxious. Listen every time you feel anxiety rising to take back control. Find relief, get back your power, and show your panic attack the door.
Guided practice written and produced by Pamela Pawelski, Licensed Clinical Social Worker
Background Music: Furthest I've Been from Home by Rebecca Mardal | Epidemic Sound

Transcript

My name is Pamela Pawlowski. If you're having a panic attack, Or feel one coming on. I'm here to help. Find a comfortable position for yourself. Whether that be sitting down or lying down. If you have no choice but stand. K2. While you're getting into this comfortable position. What you're breathing. Flow as it is. If you're experiencing shortness of breath, That's okay. Your body knows how much oxygen it needs. So you're getting the oxygen you need. Even if it's uncomfortable. In a few moments, We're going to do a deep breath breathing exercise. Let's connect to all five senses of our body. Notice, What are five things? You see around you. I'll start. I see a wall calendar. I see picture frames. I have a window, So I'm looking outside. I can see trees. I can see in the camera. That I'm speaking into. And I can see a lamp. What are five things you can see right now? What can you feel with your body, Your skin, Your muscles? Notice four things you can feel. I can feel the softness of my sweater. I can feel sweat from wearing this sweater. I can feel my hair pulling into this rubber band in my ponytail. I can feel the tips of my fingers. I can feel my feet in my socks. What are four things you can feel with your body, Your skin, Your muscles? Good job. What are three things you can hear? I can hear a blue jay. In the distance, Outside my home. I can hear a clock ticking. I can hear my voice. What are three things you can hear? What are two things you can taste? Sorry, Two things you can. . . I can smell the smell of my room, My house. Every house has a smell. I'm gonna bring my sweater over. I can smell my sweater. My laundry detergent. What are two things you can smell right now? Good job. What is one thing you can taste? I can taste the tea I just drank. If you happen to have something to drink. You can take a sip and taste it. And as you swallow, You can feel it go down. And notice where you stop feeling her. Stop feeling it around here. What is one thing you can taste? So. . . Wiggle your toes. Notice if they're in socks. If they're barefoot, If they're in shoes. How that feels. Maybe notice your ten toes. And rub your fingers against each other. The fingertips. And scratch the top of your head. Like a monkey. What we're doing is we're getting into our body from down from our toes all the way to the top of our head. Like you're putting on a onesie, Starting at your toes. All the way up to the top of our heads. And what that's doing is helping you really fully be in your body. Doing the 5, 4, 3, 2, 1 exercise. Five things you see, Four things you feel, Three things you hear. Two things you smell, One thing you taste. And connecting with your body helps you be present, Fully present in your body. So you're there. Congrats. We're now gonna do a deep breathing exercise. You're probably breathing a lot better than you were when you started. So we're going to further regulate your nervous system and activate your parasympathetic nervous system, The part of your nervous system that helps you lower your heart rate. Enhance your breathing. Relax. So this exercise is called four, Seven, Eight. We're going to breathe in through our nose for a count of four. We're going to hold it for a count of seven. And we're going to breathe out through pursed lips for a count of eight. I'll demonstrate. We're going to do that together a few rounds. Grayson? 3. . . 4. . . Five, Six. Breathe out to relax. Seven, Eight. Two, Three, Four. Four, Five, Six, Seven, Out, Two. Four, Five, Six, Seven, Eight. Breathe in, Two, One. Hold 2, 3, 4, 5. Six, Seven, Breathe out. 4, 5, 6, 7, 8. Breathe in. Hold to. 5. . . 6. . . 7. . . Seven, Breathe out, Two. Five, Six, Seven, Eight. One more time, Breathe in. Two, Three, Four. For hold 2. 5. . . 6. . . 7. . . Seven, Breathe out, Two. Four, Five. 6 7. Take a deep breath in and exhale. Notice how you're feeling right now. Good job. You just showed your panic attack out the door. This combination of exercise. 5, 4, 3, 2, 1, Grounding of the body. And doing a deep breath exercise like 4, 7, 8. Is a very effective. Exercise, Combination of exercises. To reduce or eliminate your panic attack. I'm glad this helped. And I'm glad you joined me for this. You take care of yourself.