As a senior in Charlotte, NC, when was the last time you had a panic attack? If the answer is “recently,” you’re in the same boat as many people of your age.
Despite being relatively common, panic attacks still feel terrible. They trigger your body’s “fight or flight” response, which causes all sorts of intense symptoms. They also seem to occur randomly, making it hard to prepare for them.
In situations like these, the best thing older adults can do is rely on panic attack grounding techniques. These are exercises that help you shift your focus to the present moment. Grounding techniques fall into three categories:
- Physical techniques
- Mental techniques
- Soothing techniques
Want to learn more about these techniques? Here are nine examples of panic attack grounding exercises and how to use them properly!
Physical Grounding Techniques
These techniques revolve around your five senses, especially your tactile perception. Here are three common physical grounding techniques:
1. Feel the Things Around You
If you find yourself becoming panicked while at home, it helps to concentrate on what you can feel. For instance, grab the fabric of your clothing. Focus on its stitching and texture, then think about how it feels against your hands.
You can also push your feet against the floor or into your shoes. Try curling your toes or pushing each toe down individually. You can also go for a walk in one of Queen City’s many area attractions and think about how your feet respond to it.
2. Take Deep Breaths
Deep breathing involves taking slow, purposeful breaths to feel calmer or more relaxed. There are plenty of ways to do it, and you may already have a method that works for you. If not, try this box breathing technique:
- Inhale slowly through your nostrils to the count of four
- Hold your breath to the count of four
- Exhale slowly through your mouth to the count of four
- Hold your breath to the count of four
- Repeat as many times as you need
3. Try a Mindfulness Exercise
Mindfulness exercises use your senses as anchors that allow you to reconnect to the world around you. A good example of this is cloud watching. Make yourself comfortable, look up at the clouds, and start noticing their colors and shapes.
The “five senses check-in” exercise is another variation of this approach. While at home, look at your surroundings and list:
- Five things you can see
- Four things you can hear
- Three things you can touch
- Two things you can smell
- One thing you can taste
Mental Grounding Techniques
Grounding for older adults can involve mental distractions as well. Here are some techniques that may pull your thoughts away from distressing feelings.
4. Use an Anchoring Phrase
An anchoring phrase is a statement used to bring you back to the present moment. You can either say it out loud or keep repeating it in your mind until you feel better. Some examples of anchoring phrases include:
- My name is X and I’m X years old
- I live in X city, X state
- I’m thirsty, so I’ll make a cup of tea
- My negative thoughts aren’t always true
5. Describe Your Situation Objectively
When it comes to coping with anxiety, it’s always a good idea to separate facts from opinions. During a stressful time, this can help you feel grounded. Think of yourself as a reporter who must stay objective about a story.
For example, instead of thinking, “I’m scared right now,” consider your situation in more objective terms. Think about how the panic attack is affecting your body or visualize the things you’ll do once the attack is over.
6. Think of Something in Order
Repetition is another helpful distraction technique. After all, we’re all familiar with counting sheep when we’re trying to fall asleep. Even if you aren’t a math person, for instance, you can still get through a panic attack by:
- Going through a times table
- Counting backwards from 100
- Imagining a number and thinking of ways you could add up to it
Soothing Grounding Techniques
These techniques aim to provide emotional regulation support. The idea is to promote good feelings to make the negative ones seem less overwhelming.
7. Think of Someone You Love
When you’re feeling stressed, it may help to think of someone who has a positive influence on your life. It could be the person you love or simply someone you feel connected to. Close your eyes and think of this person’s face.
Once you’ve done that, imagine this person telling you everything will be fine. Or maybe they say something comforting that they’ve told you before. This approach feels strange at first, but sticking with it can make you feel warmer inside.
8. Listen to Music
Many relaxation techniques involve the power of music. Beyond energizing you, music can help you process emotions and make a positive impact on how you feel. Here are some ways to use music as a grounding technique:
- Sing along with a favorite song
- Listen to a live music performance
- Pretend you’re hearing a favorite song for the first time
- Choose a slow song to listen to and match your breathing to it
9. Use Creative Expression
Do you have creative things you enjoy doing in your free time? If so, they can help you become calm and relaxed at the time you need it most. Even if you don’t get creative often, it may still be worth trying to use this for grounding.
For example, think about a feeling bothering you, such as grief. Take a piece of paper and let that feeling guide your pen as you’re drawing. Take as much time as you need and don’t try to make it perfect.
More on Panic Attack Grounding Techniques
Grounding yourself isn’t always easy. Try out a variety of these panic attack grounding techniques to find something that works for you.
At TerraBela Little Avenue, we take senior mental wellness seriously. This is the basis behind our exclusive Dimensions Health & Wellness program. The goal of this program is to create a wealth of opportunities to foster our residents’ happiness!
Our Charlotte community also features a variety of amenities, from a fully-stocked library to a community garden. Schedule a tour now to see it all for yourself!
