How to Ground Yourself During a Panic Attack


anxiety therapist in towson md | B'well Counseling Services

If you've ever experienced a panic attack, you know how upsetting and debilitating they can be. Many people who experience panic attacks begin to notice symptoms that forewarn them of an impending attack. Luckily, if properly identified, these warning signs can allow you to manage your condition by either minimizing the effects or preventing full-blown outcomes. You can speak to an anxiety therapist in Towson, MD, to manage this condition or use various methods to navigate your anxiety. Below we've outlined the grounding method, including various strategies available to help you through these attacks.


Take Back Control

When you feel a panic attack is imminent, you may notice that your anxiety levels can rapidly rise. Many people report that they feel as though they're having a heart attack due to the increase in heart rate and body temperature. As anxiety therapists in Towson, MD, we have worked with countless people on grounding techniques that allow them to navigate their anxiety and take back control of their lives.


What is Grounding?

Grounding refers to reconnecting your mind and body with reality. It is a technique that therapists teach their patients to maintain control over their nervous systems. When you ground yourself, you effectively manage the electrical circuits in your brain, quickly restoring balance—symptoms like fast breathing, rapid, irregular heartbeats, tense muscles, and sweating all fall away when practicing grounding.

When you apply grounding methods, you also positively rid yourself of negative, excess energy and allow a positive energy flow to reestablish itself within your brain and body. By grounding, you are coming more aware of yourself and of your environment.


Grounding Techniques from an Anxiety Therapist in Towson MD

You can use the following grounding techniques to manage panic attacks:


Self-talk: Speak out loud or silently to yourself when you become aware of panic attack symptoms. This grounding technique can involve repeating a mantra that reinforces positivity - words that affirm your ability to navigate the attack.


Barefoot walking: Take your shoes off and establish a connection between yourself and the earth. This technique is calming and helps relax your nervous system.


Meditation: Practice daily meditation as this will help you manage panic attacks more effectively.


Mental gameplay: Mental gameplay is a positive diversionary tactic you can use to get through a panic attack. With this technique, you can simply name capital cities across the globe, as many street names as you can think of, or wild animals in Africa. The choice is yours.


Water: Immerse yourself in a swimming pool or bath, as water has a calming effect on your nervous system.


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Looking for a Mental Health Professional or Anxiety Therapist? Contact B’well Counseling Services

B'well Counseling Services is a mental health therapy practice offering a full range of therapeutic services including online counseling in Towson, MD and the Greater Baltimore area. We believe in helping people rekindle their curiosity and reconnect to their core selves so that they can truly be well. We value wellness and connection over happiness because we understand that being able to experience the full range of human emotions and experiences is what helps us heal and grow. At B'well, we are dedicated to creating a space for anyone who has ever felt unwelcome because of their identity, orientation, or expression.


B'well Counseling Services offers Telehealth Therapy Services. Contact us today to schedule an appointment.


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