Have you ever felt alone in a room full of people do you feel as if nobody truly
Understands you do you feel empty lost?
hopeless all worthless
Does your anxiety stop you from doing things you want to do in your life?
Are you depressed and don't know who to turn to for help or guidance?
Are you currently struggling with your mental health?
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Welcome to authentic mental health
Panic attacks can be completely
Debilitating the intense fear that runs through your body the hot and cold flashes the pain in your chest
That just doesn't seem to go away the feeling of being detached
From your body and you're so scared
you can't even move if you've been diagnosed with panic disorder or you
Experienced frequent panic attacks, you are certainly not alone. It's estimated that approximately
5% of the population
Will experience panic disorder at some point during their lives? I've had to call 999 or
9-1-1 depending on what country you are from because of panic attacks before the panic attacks was so bad that I
Literally thought I was going to die. I want you to comment down below if you have ever had to call
999 or
911
Gone to the emergency room or hospital before due to your panic attacks
Let's show others that they are not alone
I have been experiencing panic attacks for over 10 years now during that time
I have experimented with different techniques and trick
Whilst having a panic attack to try and help me some techniques and tricks worked but others failed miserably
Here are five techniques. I have found that really helped me during a panic attack
Hopefully they will help you too. Next time
You have a panic attack the 5 4 3 2 1 grounding technique this very simple and very easy to use
Technique will use your 5 senses
To help bring you back to the present
Start by taking a deep breath in look around you and name five things
You can see and either say them out loud or in your head
for example
I see a camera. I see a light I see a wall
I see a microphone and I see an iMac name four things
You can feel for example. I feel the warm socks on my feet
I feel the cotton from the tesha on my skin
I can feel the hair on my arms and I feel the floor
I'm standing on name three things
You can hear for example. I can hear cars driving outside
I can hear the fan and I can hear my tummy rumbling name two things
You can smell if you can't currently smell anything. That's okay
Just name two of your favorite smells of all time
for example
I like the smell of grass and I like the smell of the sea name one thing you can taste
This is the same as name two things. You can smell if you can't currently taste anything
Name your favorite taste. For example. I like the taste of Earl Grey tea the
five-four-three-two-one
Grounding technique is used by millions of people around the world because it helps bring you back to the present
closing your eyes
Sometimes panic attacks come from triggers that overwhelm you if you're in an environment that's fast paced
Fast moving with a lot of different things going on
These can act feed your panic attacks to combat this and if it is safe to do so
Simply close your eyes and start focusing on your breathing
focusing on an object for this
All you need to do is find an object and focus all of your energy
And attention on that one object note everything about that object possible
For example, I'm focusing all my energy and attention on a car
I can currently see I'm noting what color it is
How many doors it has what make and model the car is etc
Etc
After a while of you focusing on this object and noting everything possible about this object
Hopefully your panic attack symptoms will begin to fade away picturing your happy place
It sounds so cliche to say
Picture your happy place, but there's a reason why many people say it
Because it works for a lot of people. What's the most relaxing place in the world?
you can think of this place should be quiet calm and
Relaxing not a busy city like New York next time you're having a panic attack
Go to your happy place in your mind
focus on as many details as you possibly can in your happy place, for example
If your happy place is a beach
Picture what it feels like digging your feet into the sand or what the waves sound like crashing against the shore
recognizing that you're having a panic attack by simply just
Recognizing and noting that you're having a panic attack
Instead of dying or having a heart attack can actually help a lot remind yourself
This is temporary
It will
pass and
You are going to be okay taking away that fear that you might be dying or that you might be having a heart attack
Can help begin calm you down
You ever personally used any of these five techniques before if you haven't what helps you
During your panic attacks
Let me and others know in the comment section down below
If you've enjoyed this video found it helpful
Useful or if you're going to use any of the five techniques, we have gone over together in this video
please consider giving this video a like if you new here consider subscribing to authentic mental health to join a
Community of like-minded people just like you. Thank you for watching and take care guys and girls
I'll see you all again in another video