Ah! No worries !You can either lie down comfortably or sit back straight, close your eyes and relaxI want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!(Link in the next stash

But the panic attacks are causing insomnia

Let's try a breathing exercise- Purposefully breathe slowly and deeply. Inhale for five counts. Hold for 5 more counts and exhale for 5 counts.Wait for 5 counts before you inhale again.

Did that help a little bit? Just a little maybe?

I know how frightening a panic attack can be. That sudden heaviness you feel within your chest, the gush of overflowing emotions, it feels as if you just want to pour out those emotions out of your heart. So that we can feel that sense of relief and lighten the pain within!Today I want you to know that you are not alone! I am here for you and I am here with you! Together we will find a way through this!

Don't worry! I'm there with you!

List down three things for which you are grateful at this moment.That's easy right!Now sit back straight, close your eyes and relax.I want you to use the power of your imagination, the power of all of your five senses, and listen to my voice guiding you to bring you back to the here and now!

Now it's time for gratitude!

In addition to intense anxiety, you may feel Shortness of breath/ hyperventilationPalpitationsSweatingTrembling/ShakingAbdominal CrampsDizzinessHeadacheChest painSensations of numbness or tingling in parts of your bodyNauseaFeeling of chokingFeeling light-headedFear of dyingPhew, that was a whole bunch of symptoms to discuss.

Do you want to know a little more about panic attacks?

Just click on the link down below and you'll recieve a bonus exercise too:<a href="https://anchor.fm/syed-princy/episodes/HELP--IM-HAVING-A-PANIC-ATTACK-e1bifab">Anchor link</a><a href="https://open.spotify.com/episode/0hmlG0ogzso7inJH3CkIPa?si=iWegsLwDQY23ExvLenb83A&utm_source=copy-link">Spotify link</a>

You Can Listen To The Audio Version Of This Writeup Here

When you are having a panic attack, your mind is either in the past or the future.So let's ground ourselves back to the present moment.A small exercise:Look around and find5 things you can see4 things you can touch3 things you can hear2 things you can smell1 thing you can tasteThe goal here is to be so focused that your anxious feelings melts away!

THE 54321 GROUNDING EXERCISE

When you suddenly feel a sense of discomfort within, it is important to know what you should do during that moment.Step 1: Ask yourself: What is the cause of my panic attack? It can be a past memory that still bothers you.It can be an emotion that you wanted to release all the while.

Step 1: Notice the "cause" of a panic attack.

Once you recognize the cause of your panic attack, just name them. It might seem trivial but naming the discomfort has the effect of creating space from it and weakening it.Example: I've named this feeling as 'lilly'Let's remind ourselves that panic attacks are temporary and they shall pass too!

Step 2: Name the "cause"

Now hug yourself tightly, if you want some extra comfort then grab a pillow and imagine this pillow as your little hugsy and embrace it! Now say this out loud with me!"I know that this feeling is temporary and this too shall pass."Now if you've followed step 2 then recall that we have named this emotion as Lilly right?Then you can say this instead.I know dear Lilly that you are temporary and you too shall pass just like a gentle dandelion.

THE 54321 GROUNDING EXERCISE

Similar ideas to THE 54321 GROUNDING EXERCISE

Ground yourself when stressed - 54321 technique

Guidelines

The Method