Five self-help techniques for panic attacks, grounding, breathing and restoring contact with the body through MriyaRun practice.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
Taming the Inner Storm: 5 Self-Help Techniques for Panic Attacks
When a panic attack (PA) hits, it feels as if the world is collapsing and you've lost control over your body forever. It is a state of intense fear accompanied by a racing heart, shortness of breath, and a sense of impending doom.
However, it’s vital to remember: a panic attack is simply a "glitch" in your brain's security system. It is deeply uncomfortable, but it is not life-threatening.
At MriyaRun, we’ve developed a guide with five proven techniques to help you "ground" yourself and regain control over reality.
Why does it work?
The goal of these exercises is to shift your attention from internal symptoms of fear to external objects or specific actions. We are literally "switching off" the panic mode in the limbic system and activating the prefrontal cortex, which is responsible for logic and analysis.
1. Concentration (The Detective Method)
Panic makes your thoughts chaotic. To restore clarity, choose any object in your sight (keys, a cup, a tree).
- What to do: Start describing it in detail to yourself. What color is it? What is its texture? Are there any scratches or reflections of light?
- The Goal: Describe the object as if you were explaining it to someone who cannot see it. This restores control over your thinking.
2. Emotional Detachment (The Observer’s View)
Try to distance yourself from your state. You are not your panic. You are the observer.
- What to do: Look at yourself from the outside. Mentally label your emotions: "I am feeling fear right now," "My heart is beating fast," "I feel a tremor in my hands."
- The Goal: Acknowledging emotions without drowning in them reduces the level of tension.
3. Progressive Relaxation (Releasing Tension)
During a PA, muscles contract involuntarily. This technique teaches the body to relax through brief periods of tension.
- What to do: Sequentially tense and release your muscles, starting from your toes. Squeeze hard — hold for 5 seconds — release abruptly. Move upward: calves, thighs, glutes, abs, arms, face.
- Important: This method is highly effective for pregnant women and individuals with high anxiety levels.
4. Grounding (Cognitive Load)
Your brain cannot panic and perform complex logical tasks at full capacity simultaneously.
- What to do: Start counting (e.g., subtract 7 from 100 repeatedly), recall the names of all your relatives, or recite a poem.
- The Goal: To engage the consciousness with simple, clear activity that requires attentional resources.
5. Creating Comfort (Physical Care)
Panic is often accompanied by a sense of losing touch with your body. Bring back the feeling of coziness.
- What to do: Listen to your body’s needs. Feeling cold? Put on a warm hoodie or wrap yourself in a blanket. Feeling stuffy? Open a window. Drink a glass of water or hot tea in small sips.
The MriyaRun Golden Rule:
These techniques are like muscles. They need to be trained when you are calm. Practice them for a few minutes every day so that in a critical moment, your memory acts automatically.
The panic attack will end. And you will emerge stronger, equipped with these tools in your "psychological first-aid kit."
- MriyaRun: Journals, MAC Cards and Self-Reflection
- Psychologist Toolkit
- How to Stop a Panic Attack: 5 Grounding Tools