Panic Relief Now

Listen to this track when you are actively having a panic attack or when you feel one coming on. Studies have shown that having a predetermined plan for panic attacks can reduce episode duration by over 50%, so keep this track handy as a tool in your self-care toolbox. It gets right to the point, utilizing repeated phrases and breathing and grounding exercises to guide you through the fear and panic and out the other side. I wish you steadiness, peace, and calm.

Transcript

This is Pam Stoller. You are most likely here because you need relief from a panic attack. That is coming on or is happening now. I'm here to help. Hold on to my voice. And focus on my guidance. First. Acknowledge what is happening. This is a panic attack. It feels horrible. But it will pass. It is scary. But it is not dangerous. You are safe. Repeat after me. Aloud or silently. I know what this is. This is a panic attack. It cannot hurt me. These feelings cannot harm me physically. It will pass. Do this breathing exercise with me as best you can for four cycles. Inhaling through your nose. Holding. Then exhaling through your mouth. Follow my count. Breathe in. Two, Three, Hold to breathe. Five, Six, Seven, Breathe out. 2. Five, Six, Seven, Eight. Breathe in. To 3 4. Hold 2. Five, Six, Seven, Breathe out. Five, Six, Seven, Eight. Breathe in. Him. 3 4 home. 2 3. 5, 6, Seven, Breathe out. 2 3 five, Six, Seven, Eight. Breathe in. 2 three, 4. Hole. 2 3 four. Five, Six, Seven, Breathe out. Five, Six, Seven, Eight. Breathe normally. Ground your body. Feel your feet. On the floor. Rest them down. Feel the steadiness. Press your hands together and interlock your fingers. Squeeze hard. Feel the pressure. And the string. Now run your hands firmly over the front of your legs. Back and forth. Feel the texture. Feel the friction. Feel the temperature. Take a slow, Deep breath in. And slowly exhale out. Now. Take your attention outside your body. I'll ask you to name certain types of things in the room. If there's extra time, Find more. If not enough time. Move on to the next one with me. Look around the room. And name five green things. Look around the room. And name four things that are smooth. Look around the room. And name three things that have a scent. Look around the room. And name two things. That make a sound. Look around the room. And name one thing. That has a flavor. Take a slow, Deep breath in. And slowly exhale out. Lastly, Accept the feeling. Allow the thought. And body sensations to come and go. Without either attaching to them. Or fighting them. Repeat after me. Aloud or silently. I am stronger than this feeling. I let this feeling flow around and out of me. This feeling is not me. This feeling cannot harm me. This feeling will pass. Every time. It will pass. It is okay to not feel in control. My body knows what to do to keep me safe. It is uncomfortable. But not dangerous. Yes. Is an adrenaline surge. It will pass. It cannot hurt me. It will pass and I will be okay. Take a slow, Deep breath in. And slowly exhale out. If you are feeling calmer, And it feels right for you. Move your body. To discharge any remaining excess adrenaline. Sheik out. Stretch. Walk or run. If you are still feeling bad. Start this track over. And go through the techniques again. As many times as it takes to move through this episode. And come out the other side. Remember, You are strong. You are brave. You are safe. And all is well.