According to the Anxiety and Depression Association of America (ADAA), nearly 20% of the nation’s adult population have anxiety disorders. And even those who don’t have one can still go through debilitating panic attacks, which can make the world feel like it’s crumbling.
Panic attacks aren’t actually threatening to your health, but they can have a significant effect on you. Plus, they may happen at inconvenient times.
This is why it’s important to know effective panic attack grounding techniques. When you have the right tools, you can pull yourself together quickly, which can be an immense help.
If you’d like to learn these tools, then read on. Below are several techniques that seniors in Covington, LA can try.
5-4-3-2-1 Senses Reset
For senior anxiety management, we highly recommend the 5-4-3-2-1 senses reset. As the name implies, it uses your five senses to pull attention away from fear and back into the present.
You can either say the following out loud or silently:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
You should follow each step by describing a detail. For example, if you name a curtain you can see, then note that it’s blue with white dots too.
Paced Exhale Breathing (4-6)
Paced exhale breathing is one of the many calming routines you can try. It’s effective because lengthening the exhale signals safety to your nervous system.
Here are the steps for this exercise:
- Inhale through your nose for a count of 4
- Exhale gently through your pursed lips for a count of 6
- Repeat 8-10 cycles
Make sure you keep your shoulders relaxed.
Box Breathing (4-4-4-4)
This technique is definitely one to have in your books since it’s extremely easy to remember. If you’re ever in a bad state of panic, it’ll be almost effortless to practice box breathing.
Do the following for 4 counts each:
- Inhale
- Hold
- Exhale
- Hold
It’s that simple! As you do the steps, trace an imaginary square with your finger. Repeat 4-6 times, and you’ll find that the exercise halts your spiraling thoughts.
Anchoring to Feet and Seat
Anchoring to feet and seat is an exercise that literally grounds you by using gravity. The firm contact points give your brain “I am supported” signals.
First, sit with your feet flat. Press your toes into the floor, and then your heels. You should feel the chair supporting your thighs, hips, and back.
Name each contact point slowly. Press your palms together for 5 seconds, release for 10 seconds, and repeat 3 times.
If you’re standing, then hold a countertop or walker. Feel your weight travel through your legs.
Progressive Muscle Soften and Release
Stress relief for seniors is absolutely vital if you want to be in good health. So this technique is good not only for panic attacks, but also for decreasing stress. You may be holding physical tension in parts of your body and not know it, and the progressive muscle soften and release can decrease your body’s “I’m in danger” message.
Start at your face and move down, inviting each area to soften. Things to say to yourself include:
- Unclench your jaw
- Drop your shoulders
- Loosen your hands
- Unclench your toes
If it’s comfortable to do so, first lightly tense the muscle for 2-3 seconds before releasing it for 10-15 seconds. You should skip any sore or cramp-prone areas.
Orientation to Time and Place
Mindfulness for older adults is really beneficial since it puts you in the here and now. Orientation to time and place does that too; it’s helpful during a panic attack since it distorts time, and this technique restores context and control.
Essentially, you’ll remind your brain where and when you are (right now). Say these things to yourself:
- My name is ____
- Today is [weekday, date]
- I’m in [place]
- I’m safe in this moment
- The next thing I’ll do is ____
Temperature Shift
One of our best emotional regulation tips is to use a temperature shift. This quick body signal can interrupt the panic surge, triggering a calming reflex and reducing arousal.
You can create a temperature shift by:
- Splashing cool water on your face
- Holding a cool pack or wrapped ice on your palm or cheeks for 20-30 seconds
- Sipping cool water slowly
You should avoid extreme cold on fragile skin and wrap all ice packs. And if you have Reynaud’s or neuropathy, use lukewarm or cool water.
Name, Normalize, Navigate
This is a quick, 3-step cognitive reset that can reduce the intensity of your panic attack.
These are the steps:
- Name what’s happening (This is a panic wave)
- Normalize the situation (Panic feels scary, but it’s not dangerous, so it’ll pass)
- Navigate (I’ll do paced breathing for 2 minutes, then I’ll text my check-in buddy)
Categories and Counting Challenge
An excellent way to distract from bodily sensations is to give your brain some thinking and a task it can win. It may seem absurdly simple, but categories and counting will do the trick.
Some ideas are to slowly count backwards from 100 by 7s or list A-Z items in a category (cities, fruits, dog breeds). The goal is to be as accurate as possible, so prioritize accuracy over speed. Go as slowly as needed.
Guided Mini-Walk (10-20 Steps)
Gentle movement can settle the adrenaline circling in your body. Combining rhythmic movement and narration can restore coordination and focus.
To begin, stand up slowly. Walk 10-20 steps while silently narrating:
- Right foot
- Left foot
- I see the hallway
- I feel air on my face
Pause, breathe for 4-6 counts, then return.
Utilize These Panic Attack Grounding Techniques
Panic attacks can hit you out of nowhere, so you want to be prepared ahead of time.
Now that you know several panic attack grounding techniques, you can put them into action as soon as you feel the anxiety rise in your chest. As a result, this will calm you down before things get bad, and you’ll be able to carry on better.
Contact us now if you want more information on senior living in Covington, LA. The Trace has six exclusive lifestyle programs that make life truly easy, such as restaurant-style dining with chef-prepared meals every single day.
