Lisa najavits grounding techniques for panic attacks
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I’ve talked before about my struggles with anxiety and depersonalization/derealization following my cancer diagnosis. These disorders have myriad side effects, some of which can make someone experiencing them feel out of control. When dealing with anxiety or depersonalization/derealization, things can go from bad to worse in the blink of an eye. I personally find that with my own panic disorder, there sometimes comes a boiling point at the beginning of a panic attack where things begin to spiral out of control. At this zenith, I sometimes have a moment of clarity where I can have a brief, but important, conversation with myself about what’s happening to me. “I can either allow this to continue and have a panic attack,” I’ll tell myself, “or I can practice some grounding techniques to bring myself back to Earth.” Grounding myself doesn’t always work, but when it does, it’s invaluable to calming yourself down in the midst of hysteria.
I was first introduced to the practice of grounding by my therapist before I even had an inkling that I might have cancer. I’ve struggled with anxiety and panic my whole life, and although certain medicines exist to quell the symptoms of these disorders, there are times when I prefer to calm myself without the use of medication.
My work with
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Heather Lokteff, LPC
Grounding techniques are simple strategies to help you temporarily detach from emotional pain. They help you focus on something outside of yourself by creating distractions and a “safe place”. Grounding techniques can be centering and help you bring yourself back to the present, in reality, and in your body again.
Grounding can help you gain a sense of control over your emotions and keep yourself safe. They can be useful if you’re either feeling overwhelmed with emotions or if you’ve numbed out emotionally, which both are common struggles for people with PTSD or Panic Disorder, for example.
Grounding is different than relaxing in that it’s more active and specifically meant for times when feeling extreme negative feelings. They can be helpful for people that are vulnerable to self-harm behaviors or other self-destructive behaviors. Think of it as a way to ‘self-care’ instead of ‘self-harm’.
3 Types of Grounding:
1. Mental Grounding – focusing your mind
- Describe your environment in detail (objects, colors, textures, shapes, numbers). “The pillows are blue, the walls are grey, the table is wooden, there is a window, etc.” You can do this one anywhere; whether you’re on the subway, in your room, or outside.
- Describe an
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Unlock the Conquer of Grounding: Effective Techniques to Engage Anxiety obtain Stress
Written toddler Dr. Missioner Kelly, C.Psych. June 11, 2024
How Desire This Feature Help You?
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Table trap Contents
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