How I Use the Grounding Technique for Panic Attacks [Mental Health Monday]

PLEASE TAKE NOTE: I am not a mental health professional. I speak about my own experiences with mental health but it should not be taken as medical advice. This is just a safe space for all to check in with one another. If you are having a hard time or have medical questions, please seek help through your doctor. Thank you.

Mental Health Monday: How I use the Grounding Technique for Panic Attacks | Mental Health Matters | Fight the Stigma | Mental Health | RachelPoli.com

Everyone experiences different levels of anxiety. It makes each of us feel a different way. One method of dealing with it may work for one person, but it may not work well with another.

With that said, I’m going to explain what I do to get myself through a panic attack. If you haven’t heard of this method, feel free to try it next time an attack hits you. I hope it helps.

When I first began having panic attacks, I didn’t know what I was supposed to do. I always just let it pass. Then my therapist told me about worry stones and I started carrying one of those around with me. I always hold and rub it whenever I get nervous or feel my anxiety coming. I also would find someplace cold. Sometimes I would sit on the bathroom floor, touching the tile or splash cold water on my face.

But then I heard about the grounding technique, where you “ground” yourself and, more or less, talk yourself out of a panic attack.

54321 grounding technique

The point of the grounding technique is to remind yourself of where you are and that you’re in a safe space based on your senses. The reason the numbers are part of it is to think of multiple things and also count backward in some way.

For example, think of five things that you can see, four things you touch, three things you can hear, two things you can smell, and one thing you can taste.

I don’t do it exactly in this way. As I said earlier, I typically will find a cold spot, which is usually the bathroom. There’s not much to hear, smell, or taste in there. So, I do the grounding technique but I just think about what I have in the room with me at present.

The way I do the grounding technique

I will do the grounding technique in a similar manner.

Usually, when I have a panic attack my vision fails me. So, I can’t actually see anything and if I move, I’ll most likely pass out. So, I imagine the room and where I am in general. For example, if I’m in my bathroom, I’m also in my house.

When I start to feel a panic attack coming on, I’ll splash some cold water on my face and if that doesn’t help, I sit down on the ground. With my worry stone in hand, I’ll close my eyes and begin reciting the grounding technique to myself.

I remind myself of where I am and that it’s a safe place. I’ll remind myself that my sister and parents are in the other room (or somewhere around the house), but the point is that I’m not alone. Sometimes I can hear them in the other room.

If I’m anywhere else, I’ll see if my dog or cat happens to be nearby and I’ll give them a pet, which, in addition to my worry stone, helps me with the “touch” sense.

It’s not too different from the 54321 method, but it helps me and I tend to get out of my attacks faster. I hope it helps you too.

Are there any methods you use to get out of panic attacks? Let me know in the comments below.

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February 2021 Check-In [Mental Health Monday]

PLEASE TAKE NOTE: I am not a mental health professional. I speak about my own experiences with mental health but it should not be taken as medical advice. This is just a safe space for all to check in with one another. If you are having a hard time or have medical questions, please seek help through your doctor. Thank you.

February Mental Health Check In | Mental Health Matters | Mental Health Community | RachelPoli.com

Like every other month, February has seemed to go by in a blur and, no, it’s not because this month is two days shorter than the rest.

It was a productive month though. I got a lot of my own work done. I was able to keep myself busying without killing myself.

I saw my friends (virtually) a few times. Two friends, my sister, and I found a website where you can play games with one another virtually so we got to play Code Names, Scrabble, and Pictionary together. We also made it work to play Scattergories with one another too.

I also virtually got together with my Dungeons and Dragons group, which was a lot of fun as well.

My cousins slept over quite a bit this month too. It was good to hang out with them. My family and I played cards together a few nights, we’ve watched movies, and, of course, WandaVision.

I was fairly motivated throughout the month which was certainly a plus. Overall, February was great.

What about you? How are you doing? Did any highs or lows happen during your month?

Let’s get through this together.

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Create an Inspirational Playlist [Mental Health Monday]

One thing that helps me out when I’m having a rough day or just need to lighten up a little bit, is music.

Everyone loves music (at least, I believe everyone does). It doesn’t matter what you’re feeling – music has a way of switching your mood, depending on what you’re listening to.

Music can make you happy, make you cry, it can make you dance and sing.

So, I have a special inspirational playlist on Spotify that I created. I listen to it whenever I need a pick-me-up.

When it comes to creating a playlist that will inspire or motivate or lift you up, I have just two things to keep in mind when choosing songs.

A nice message

When creating this playlist I thought back to songs both old and new that held some sort of meaning or special message. You know, songs that are meant to lift you up and tell you you’re awesome.

My taste in music is all over the place. I have my favorite genres, of course, but I’ll listen to just about anything.

So, some of these songs are on the more classical side while others are pop or rock.

I like to listen the lyrics so I can sing along and lift myself up. The more you tell yourself positive things, the more your brain will believe it.

Upbeat

Speaking of being able to sing along, I like to have inspirational songs that are upbeat and energetic. I like to have the ability to sing and dance along with the songs.

Not only is the message nice but getting yourself up and moving around to the beat is a great thing to lift your mood.

Not every song on the playlist is energetic, but it’s nice to have a mixture of the two.

Give it a listen

I’ve been slowly adding to this playlist for a long time and it’s only about an hour long. I’m always looking for new songs to add to it. Feel free to leave some in the comments below!

Enjoy the playlist and I hope it helps you.

Do you have a specific playlist or go-to songs to give your mood a boost? Let me know your thoughts in the comments below.

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