4. Ground yourself
An overwhelming feeling during a panic attack is when you have no control of the situation or you sense yourself detaching from reality. If we let these emotions take control, it can cause more emotional and physical pain to your body.
A good technique to practice is by grounding yourself to your surroundings. You can start by counting from 1 to 20 and repeating the process until you only focus on the numbers. Another effective approach is by looking at your environment and pointing out specific things: 5 things around you that you can see, 4 things you can hear, 3 that you can touch, 2 you can smell and 1 you can taste.
The goal of this strategy is to train your mind to focus on specific objects or sensations to help ground yourself in the present instead of letting your emotions control you.
