Guided Support Through High Anxiety And Panic

This guided audio was created to gently support you through moments of intense anxiety or panic, especially when you feel alone or unable to reach someone. Penelope uses a calm, steady voice and simple language to help slow your breathing, reconnect with your body, and anchor yourself in the present moment.

You’ll be reminded that you are safe, that what you’re experiencing will pass, and that you are not alone in this. Designed as a steady companion in overwhelming moments, it offers reassurance and guidance until the intensity begins to ease.

Transcript

If you are listening to this you might be feeling overwhelmed, Scared or like something is horribly wrong, What you are feeling is high anxiety and your body is just trying to protect you right now, Even though it feels really frightening. Begin by placing your feet on the floor and pressing them down gently, Feeling the weight of your body, Press gently into the floor with your feet, Grounding yourself here, Now in this moment, You are safe, You are ok, We are going to get through this together, You are safe, You are ok. Would you like to sit, Lie down or stand? You get to choose what feels safe and best for you, If you have things that make you feel safe right now, If you haven't already, Go and get them if you can, Perhaps it's a glass of water or a cold pack or washcloth for your face or maybe it's a weighted blanket, A peppermint or fidget toy, Do the things you know make you feel safe right now. You are not in any danger, Even though it feels like you are, You are not in any danger, This moment will pass, Even if it feels like it won't, This moment will pass, This feeling is temporary, It's uncomfortable, The sensations are unpleasant, But they do no harm, This feeling is temporary, Your body is just trying to protect you, But you are not in any danger right now, This moment will pass, These unpleasant sensations won't last and we are going to get through this together, I will be with you until it passes, You can play this audio file as many times as you need, I will be with you until it passes. You are doing really well, So now we are going to try to slow your breathing down together, We are going to breathe in for 4, Hold for 7 and breathe out slowly for 8, Are you ready? We are going to try a grounding technique, Start by looking around you, Name 5 things that you can see, Say them out loud or just in your mind, Now notice 4 things you can touch, Feel the texture, The temperature, Maybe it's your clothes, A cushion or your hands, Next tune in to 3 things you can hear, Listen closely, Maybe it's the sound of this recording, Birds outside or your own breath, Now notice 2 things you can smell, If nothing comes to mind that's ok, Just notice the air or the scent of your clothes, Finally name one thing you can taste, Maybe it's the aftertaste of a drink or just the feeling in your mouth. You're doing beautifully, You've stayed with yourself through this, You've slowed your breath, Grounded your senses and moved through this moment of discomfort, If the panic hasn't fully passed yet that's ok, Panic always rises and it always falls, Just like a wave, You are safe, You are not alone and this will pass. Stay here as long as you need, Play the audio again if you want and when you're ready take a deep breath in and slowly let it go.