Panic Attack Talk Down & Comforting Reassurance To Relieve Panic

Panic attacks can be so frightening. This is a gentle comforting talk through with lots of reassurance, some gentle guided breathing and reassuring phrases to help you calm down and decrease the panic and fear. It is important to also seek help by a trained therapist.

Transcript

Hello and welcome to the Relax For A While YouTube channel.

I'm Joanne and if this is your first time here,

I am so grateful that you found my channel.

Maybe this video found you because you're having a panic attack right now and I'm so glad that you're here.

Panic attacks can be so frightening,

Especially when you're by yourself and have no one there to help you through it.

So I'm glad you found me and I would really like to help support you as you ride out these unpleasant feelings that you're experiencing and help you return to a state of calm.

I want you to know that these uncomfortable feelings and sensations you're having will soon pass.

You may have a feeling of impending doom washing over you,

Or you may be thinking that you're going to die or that something bad is going to happen,

Or you may feel out of control or disconnected from your surroundings.

But I want to reassure you that even though you may be feeling frantic and afraid,

That this feeling will pass and that you will be okay and that you are okay.

What you're experiencing is a normal and natural physiological response that will not last.

It cannot last.

You see,

Your body cannot stay in this heightened state for an extended period of time.

Physiologically,

It's just not possible.

Eventually the hormones that are flooding your system right now that are causing you to panic will eventually diminish.

This unbearable feeling will fade away.

You may already know all of this,

But when you're experiencing anxiety and panic,

Your survival instinct overrides your rational mind and it's hard not to believe the frightening thoughts and feelings that you're having.

It's all part of the fight or flight response,

And it's just the way we are hardwired as humans and that's why it can be really hard to calm down.

And this is why I want to reassure you that you are okay and that all of this will pass.

All of the uncomfortable and scary feelings you're experiencing in this moment,

They will all pass.

Maybe you're experiencing physical symptoms that are frightening you.

Maybe your heart is racing or you have the feeling that you can't catch your breath,

Feeling faint or dizzy.

You may even have some chest pain.

You may feel numbness or tingling sensations in certain parts of the body,

And this is all normal and it will pass.

I promise.

Maybe we can do some calm breathing together,

Which is a really good way to help you calm down.

It may feel like you can't breathe properly right now or like you can't catch your breath,

But you are able to breathe,

Okay?

Say something out loud.

Say a word or any phrase just to prove to yourself that you're breathing okay,

Because if you can talk,

Then that means you're breathing enough.

Here's the thing.

If it feels like you can't catch your breath,

It's because you have forgotten to exhale.

That's right.

That's all it is,

And this is something that can be easily fixed,

And I can help you with this right now.

I want you to imagine in your mind's eye a birthday cake with candles.

I know this may sound silly,

But just pretend the cake is right here in front of you,

And now go ahead and blow out all the candles like this.

That's it.

Very good.

Now take a breath in,

And now blow out one more candle that is still burning.

Good.

Breathe in slowly.

Hold.

Now,

Breathe out through your mouth,

Slowly letting all the air out.

Good.

Breathe in,

Hold.

Breathe out.

In,

Hold,

And out.

Everything is okay.

You're getting just the right amount of air that your body needs.

If you want,

And if it's comfortable for you,

You can continue to breathe slowly and deeply like this for a bit longer.

Or you can just look around at your surroundings to remind yourself that you are safe.

Notice some of the things that are in the room or the space that you're in.

Notice the sounds around you.

Even though you may still be feeling very anxious,

This anxious feeling will pass,

Because it's not based on anything that is here in this moment.

Your mind is trying to make you believe that you're not safe,

Or that you're going to die,

Or that something really bad is about to happen.

But you are safe,

And everything is okay.

Sometimes turning on a light can help if you're afraid,

Or you can get a cold cloth and place it on your forehead.

You can look out the window and count the trees or the street signs to help distract you from what's happening.

Sometimes drinking a cold glass of water can really be helpful during a panic attack,

Or just getting up and moving around can help you calm down and feel better.

Maybe none of these things are helpful for you at this moment,

And that's okay,

Because even if you don't do anything,

This feeling of anxiety will begin to fade away.

In fact,

You don't have to do anything at all.

You don't have to think.

You don't have to talk.

You don't have to focus.

There is absolutely nothing you need to do right now,

Other than just follow my voice,

If that helps you,

And we can wait it out together.

I promise you,

This awful feeling will get smaller and smaller and smaller until it's completely gone,

And you will feel calm again.

Just look around.

Notice your surroundings.

Listen to the sounds that are close by.

Notice the feeling of your feet against the floor,

Or the weight of your body against the surface that you're resting on.

You're okay,

Even though you might not feel okay right now.

You are okay.

You may be feeling a little disconnected from your body and your surroundings,

So let's do a grounding technique that will bring you back into the present and into your body.

Squeeze your hands into tight fists and tighten the muscles in your arms and hands.

Squeeze harder and harder.

Feel the tension building in your shoulders,

Arms,

And hands.

Hold it for a few seconds more,

And now release.

That's it.

Shake it out.

Let the muscles of your arms and hands go loose and limp.

Feel the weight of your arms as they relax.

Allow your shoulders to drop.

Allow your arms and hands come to rest at your sides.

Take a deep breath in.

Hold.

And breathe out.

Good.

Now let's squeeze again.

This time include your face while we squeeze,

Okay?

When you're ready,

Squeeze your hands into fists.

Tighten the muscles in your arms and hands,

And scrunch up all the muscles in your face.

Squeeze tighter and tighter.

And now release.

That's it.

Shake it out.

Let your shoulders soften.

Let your arms and hands relax.

And let your face smooth out.

Rub your hands together really fast to create some friction and heat.

And now gently place your hands over your eyes.

Feel the warmth radiating from the palms of your hands over your eyes.

Feel your fingertips as they lie gently on your forehead.

Notice the sensation of the palms of your hands on your cheeks.

And now bring your hands back down and relax.

Breathe in.

Hold.

And release.

And hold.

And breathe out.

You may begin to notice the anxiety may start to decrease.

If not,

That's okay.

Sometimes anxiety can go away quickly,

And sometimes it can last a bit longer.

It's best not to resist it.

Just let it take its course.

Let the feelings wash over you.

I promise you'll be okay.

Resisting a panic attack for what it is can help lessen its effects.

See if you can try to accept the way you feel,

Good or bad,

In this moment.

Try not to resist.

Maybe you can try to let your body soften,

Even if it's just a little bit.

If there are any areas of your body that feel tight or constricted,

Like your throat or your chest,

See if you can help these areas open and soften.

The more you don't resist,

The sooner you'll feel better.

Relax and soften into these unpleasant sensations.

I know you can do this.

Everything changes.

Nothing stays the same,

Not even the way you're feeling right now.

These unpleasant feelings are fleeting and will soon fade away.

You just need to let it happen.

The way you're feeling is okay.

Feeling anxious is not wrong or bad.

It just is.

Your body is simply experiencing a physical reaction.

It's normal and it's natural.

No different than a fever or a headache.

It just needs to move through you.

You don't even have to understand or know why it is happening.

It just is and it's okay.

It may feel really uncomfortable and very scary.

I know that.

But it can't hurt you,

Okay?

Breathe in,

Hold,

And breathe out.

Very good.

You are safe.

Everything is okay.

See if you can just rest now and allow the relaxation response to kick in.

And as you do,

You can listen to these positive phrases that I'm going to say to help you feel calmer.

You can repeat them out loud if that helps.

Or you can simply listen to the phrases as I say them for you on your behalf.

And eventually,

You'll begin to feel calmer and calmer.

You'll settle into whatever position feels best for you right now.

Either seated or lying down.

It doesn't matter.

Take a slow,

Deep breath in.

And breathe out.

It's okay to be anxious.

I accept the way I am feeling right now.

I know this anxiety will soon fade.

I am feeling more calm and more relaxed.

I accept how I feel in this moment.

If I still feel anxious,

That's okay.

I am safe.

I will be okay.

I am okay.

I am calmer and more relaxed than I was a moment ago.

I am feeling so much more relaxed.

I am breathing much easier now.

My heart is calmer.

My muscles are looser.

My throat feels open and relaxed.

My chest feels lighter.

My belly is soft.

My face is smooth and relaxed.

I am calm.

I am at ease.

My thoughts are slowing down.

I feel better and better with each passing moment.

I know this feeling will soon pass.

I accept whatever I am feeling in this moment.

I will not resist.

I will soften into it.

I know that I am safe.

I am peaceful.

I am relaxed.

I am calm.

I am at ease.

I am peaceful,

Relaxed,

Calm,

At ease.

I am peaceful,

Relaxed,

Calm,

At ease.

You are safe and all is well.

Reviews

Very helpful. Thank you. I tend to get hyper aware of any little “change” in my body when I am anxious. This helped me switch my focus.

Joanne has the best voice. This is the only panic attack talk-down that has ever worked for me. I had a few favorite parts - when she said "I know you can do this" her choice of words wasn't patronizing... like some talk-downs I've heard (not by Joanne), it can feel like I'm being treated like a child. But Joanne keeps the tone of her voice steady, her words reassuring and empowering - rather than coddling and making me feel weak. I don't know if that makes sense. I just find her approach a lot more effective.

Another favorite part was learning that the feeling of not being able to catch your breath is due to not exhaling, and if you can talk your body is breathing enough.

Lastly the reminder that accepting the feelings instead of resisting them can actually help lessen the panic was a very helpful reminder that came at just the right time for me.

I'm just always impressed with Joanne's work. Sometimes I need the longer bedtime stories, sometimes I need the more 'coddling' inner child comfort, sometimes I need the repetitive affirmations, or the focused breathing and body scan stuff. This talk-down was new for me...perfect timing, good intro for when you're actually in a panic attack, and a good mix of skills - education, breathing, sensory stuff, affirmations, muscle tensing, more education, and no pressure to do things "the right way"

Love always..
Thank you Joanne!

Fantastic. Great practice when you’re feeling anxious. 🙏🏽

This is really calming & so is your voice. I wake up in the night with my heart racing. Thank you, Joanne.

Thank you, your calm soothing voice and words helped so much to bring me back to a place of calm

Thank you, Joanne. Knowing what's going on in my body really helped. There are sone lingering feelings but my body is relaxed. Thank you so much.

This practice and your caring words healed my panic. I’m very grateful. Thank you.

Thank you so much, that was extremely helpful. I really appreciate this meditation, and you 🙏🙏

Always helps. Sometimes I may have to listen twice or even three times but it usually works.

Thank you, it was nice to feel like a friend was there to say these lovely things to me.

Thank you for this. Your calm voice and soothing words brought me a lot of comfort during a scary time for me. I feel like I really am going to be ok, even if I'm not.

Blessed we, blessed be!

This is just what I needed. Thank you for your empathic, reassuring and calming voice

This was excellent and did the job! Thank you so much!

Lovely and very reassuring. Your voice has such compassion too. Thank you and Blessings 🕊️💕

Grateful for your tender voice tone and Healing words. Within minutes, I was soothed back into a calm and peaceful presence. Thank you for being an Insight Timer angel. 😇🙏✨

Thank you so much. You really saved me. You are amazing.

I cannot begin to tell you how incredibly helpful this meditation was. Thank you❤️

Very helpful. BeuatifI’ll pacing and language. Thank you. 🙏🏽

Great practice that eased my anxiety. Now I know actions to take to ease my body and restore calm. I’ve saved this audio to my library for future use if I feel the need again.

Perfect just what I needed in this moment. Really helped calm my anxiety