That feeling that it’s happening again: The walls as closing in, the heart begins to race, not enough air, feeling trapped with no escape. Fear that someone will notice; that no help is available. Labeling this type of intense anxiety is the first step in recognizing it: A panic attack.

Many of our clients suffer from anxiety with panic attacks. While both medication and therapy (especially cognitive behavioral therapy) can be helpful with anxiety and panic, in the moment, experts agree that grounding techniques are quite useful as they can be done quietly at school, work or anywhere. Here is some examples of how to ground during a panic attack:

1. If you can, get to a bathroom and splash cold water on your face. Immersing the face or head in cold water stimulates the dive reflex which works to “reset” the brain and decrease the intensity of emotion.

2. Say to yourself: “This is a panic attack. It feels horrible and scary but it will pass soon.”

3. BREATHE: Take in a breath to the count of 4, hold it to the count of 4, and then exhale to the count of 4. Breathing this way immediately slows the heartrate, lessening the feeling of panic. Repeat this as often as necessary.

4. Involve the sensory system: Look around and identify 5 objects in the room/area, listen to 4 sounds around you, smell/touch 3 things around you. NOTE: Some people who suffer from panic attacks keep a few items with them for times such as this. Worry stones, essential oils, a favorite photo are all small enough to keep handy.

5. Involve the brain: Following the panic attack, consciously reflect on what was happening or what would have triggered the panic attack. Information is super helpful in preparing for stressful situations and creating plans to cope with anxiety.

Remember that although panic attacks are frightening, they do not last long. Involving the mind and senses can bring relief in the moment and restore a sense of control over the anxiety itself.