5-4-3-2-1 Panic attack be gone!

Panic attacks can come out of seemingly nowhere. Whether it is your first one or you get them frequently, they can be a lot to deal with! Sometimes it is possible to leave the environment that may be causing them, but what if you’re not able to? What if you aren’t aware of your trigger and can’t adjust to your environment?

Signs and symptoms of a panic attack can vary person to person, so what it looks like for you may be different from the common symptoms listed here!

Physical Symptoms of a Panic Attack

Some of the physical symptoms include:

A racing heart

Sweating or chills

Feeling like it is hard to breathe

Feeling like you are trapped

Weakness

Numbness

Stomach pain

Panic attacks can be triggered by traumatic memories or scenarios (even if you don’t remember, your body still does!), so what should you do when you feel one starting? 

Coping Mechanism for a Panic Attack

Of course, when it comes to managing panic attacks, it is best to talk to your therapist and a doctor to find the root cause of them however, learning and practicing coping mechanisms in the midst of a panic attack will be helpful alongside working with your doctor and therapist!

Practicing deep breathing exercises can be helpful, but this can be very hard to do if one of your symptoms is trouble breathing. So instead, let’s try the 5-4-3-2-1 method. 

5-4-3-2-1 Method

Using all 5 of your senses, one at a time, reorient yourself to your current surroundings. 

What are 5 things that you can see right now? Even if it is a speck of dust floating or a bird outside your window that counts as one, now name 4 more!

Next, listen for 4 sounds. Is your refrigerator making noise? Do you hear traffic in the distance? 

Touch 3 items close to you. What do they feel like? Are they hot or cold? Smooth or rough?

What can you smell right now?  Name two things, maybe your neighbor is mowing their grass or your dog needs a bath. 

Lastly, what can you taste?  Take a sip of water, brush your teeth, or have a piece of candy.   

What Triggers a Panic Attack?

What triggers a panic attack is different for everyone! Large crowds and public speaking may be some of the better known ones, but sometimes just the thought of being in the same room as someone you struggle to connect with can be more than enough to trigger a panic attack. Working towards identifying what triggers a panic attack for you, and learning how to cope with those triggers, will benefit you and your mental health.  

What Next?

Reaching out to a therapist and identifying the root of your triggers and building upon your coping skills will help you more than just a blog post can! But I hope the 5-4-3-2-1 method gives you something to keep in your metaphorical mental health “tool box” that you can pull out and share with others whenever needed! 

Sources: https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms https://www.medicalnewstoday.com/articles/321510