Stop a Panic Attack with the 5-4-3-2-1 Technique
January 23, 2019 12:35
Photo by Claudia Soraya
on Unsplash
How It Works
To help ground yourself back in reality during a panic attack, find the following items in the room:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Even better if you physically get up and touch the items, listen to the items, smell the items, and even taste something. Engaging all your senses helps bring you back to the present moment and reign in your racing mind and anxiety.
Difficulty
Easy
Neither easy
nor hard Somewhat
challenging Very
challenging
nor hard Somewhat
challenging Very
challenging
Story
I suffered from Postpartum Anxiety after having my first child. I had never had panic attacks before but somehow started having them after giving birth, usually in the middle of the night. I read about the 5-4-3-2-1 Technique and it truly helped me to get out of my head and back into the reality of the moment. Hope this helps anyone suffering from panic attacks!
