Mindfulness exercises Panic attacks can be overwhelming, leading to extreme, nearly uncontrollable fear. During such times, staying calm and grounded can be particularly challenging. Mindfulness offers simples yet practical skills aimed at decreasing anxiety, resetting balance, and restoring a sense of control in an overwhelming moment.
Mindfulness is the process of bringing attention each time to the present moment. There is a stopping of the mind so that it is free from judgments. This goes a long way in teaching a person to become aware of their thoughts, feelings, and bodily sensations and, in turn, break the cycle of fear and distress. Using the example of mindfulness breathing, grounding and guided meditation, we practice techniques that will calm the body and mind, thereby preventing the panic attack from getting any worse.
Grounding Technique (5-4-3-2-1 Method) • Purpose: Helps you focus your mind on what is happening right now.
steps
5 things you see – Look around and name 5 objects.
4 things you can touch – Notice textures around you (clothes, furniture).
3 things you hear – Pay attention to the background sound (birds, fan).
2 things you can smell – Identify the scents present.
1 thing you can taste – Feel your mouth or sip water.
Deep Breathing (Box Breathing) • Purpose: Activates the parasympathetic nervous system!
Mindfulness exercises
- Sit up or stand tall.
- Inhale deeply through your nose for 4 seconds.
- Hold it for 4 seconds.
- Slowly exhale through your mouth for 4 seconds.
- Si Hold it again for 4 seconds.
- Repeat for 5-10 minutes.
Body Scan MeditationPurpose: Relaxes the tension in the body
Mindful Observation
Steps: 1. Comfortably sit or lie down. 2. Close your eyes, taking slow breaths. 3. Focus on each part of your body-from the toes up. 4. You notice any feelings of tension, warmth, or tingling without making a judgment.
Purpose: Grounds you in the present moment. • Steps: 1. Pick an object; e.g., flower, cup, or pen. 2. Fully concentrate on observing its shape, color, texture, and details. 3. Engage your senses and remain present with that object.
positive affirmation
purpose
Acknowledges the reframing of negative thoughts. Steps: 1. Repeat calming phrases. E.g I am safe This will pass I am in control of my breathing." 2. Focus on each phrase while breathing slowly.
- Progressive Muscle Relaxation • The objective is to relieve muscle tension triggered by anxiety. • Procedure:
- Guided Meditation Apps • Audio-guided mindfulness exercises can be explored using any of these incidents-such as Calm, Headspace, or Insight Timer.
- Daily or even when anxiety strikes could be great intervals to exercise these techniques to nurture growth in emotional control and mental health overall.
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