[Amanda_1981]

I have had anxiety all my life and developed panic disorder when I was 17. A few years ago, a friend of mine (who is also a therapist now), told me this technique to do whenever I have a panic attack, and I have found it so helpful and thought I would share for those of you who also suffer from anxiety/panic attacks/disorder.

When you feel an attack coming on, become aware of your 'senses'. Start with your eyes/sight. Take note of 5 things you see... (it helps if you say it out loud). Then 4 things... then 3 things.... then 2... then 1. Then go on to another sense, for instance, 'hearing'. Take note of 5 things you hear. Then 4 things... then 3 things... etc. Then become aware of 5 things you feel (literally.. like your hands brushing against the keyboard if you're on the computer, or your hands touching the steering wheel if you're driving somewhere)... then 4 things... then 3... etc. Then 5 things you smell/taste.. then 4... then 3... etc. This technique forces you to refocus your attention on your surroundings and your senses and everyone I know who uses this always says that it really helps to distract them from panicking and whenever I have really bad attacks, I try doing this and it always calms me down.

Hope this is of some help

[nowheretorun]

what a great centering and grounding tool! ive used this one too... i remember the first time i did a complete centering exercise... very, very similar to this

[lovelylovely]

Thanks alot for this.

[brookew09]

next time i have a panic attack i will most certainly try that technique. thanks for sharing

[maryals]

Panic attacks are difficult, but they just scare you. Wasn't it said that there is nothing to fear but fear itself? If I get busy the scare goes away.