When Panic Attacks – Part 2: Slightly-More-Complicated Anxiety Techniques

By Firefly Therapy Austin

Updated on December 24, 2024

Part 2 of 3:

Part 1 covered foundational techniques like deep breathing and progressive muscle relaxation. These are great for quickly calming anxiety when it strikes.

If you’ve been practicing those techniques and feel ready to go further, Part 2 introduces strategies that take more effort but can provide deeper relief and long-term benefits.

Ground Yourself with Mindfulness

When anxiety takes hold, it often drags your thoughts into a spiral of “what-ifs” about the future or regrets about the past. Mindfulness helps bring your attention back to the present, giving you a sense of calm and control.

The 5-4-3-2-1 Grounding Technique

This simple exercise uses your senses to refocus on the moment:

  1. Notice 5 things you can see. Look around and find details you might usually overlook.
  2. Identify 4 things you can hear. Pay attention to subtle sounds, like the hum of a fan or birds chirping.
  3. Touch 3 things. Focus on textures, like the smoothness of a table or the softness of your shirt.
  4. Smell 2 things. Sniff the air or find something nearby with a scent, like a candle or lotion.
  5. Taste 1 thing. If nothing’s handy, imagine the taste of something you enjoy.

This technique pulls you out of anxious thoughts and back into your body and environment.

Make Mindfulness a Daily Practice

Mindfulness works best when practiced regularly. Try to incorporate it into everyday tasks:

  • While walking, focus on how your feet feel against the ground.
  • During meals, pay attention to the flavors and textures of your food.
  • When driving, notice the sights and sounds around you.

The more you practice, the easier it becomes to stay present when anxiety strikes.

Focus on What You Can Control

Anxiety often comes from worrying about things beyond your control. Learning to focus on what you can control helps reduce feelings of helplessness.

The Circle of Control Exercise

Picture three circles:

  • Inner Circle: What you can control (e.g., your actions, routines, and responses).
  • Middle Circle: What you can influence but not control entirely (e.g., a coworker’s decision).
  • Outer Circle: What’s entirely out of your control (e.g., the weather or other people’s opinions).

Spend your energy on the inner circle, where your actions have the most impact.

A Simple Example

If you’re anxious about an upcoming meeting:

  • You can’t control how others react, but you can prepare by reviewing your notes and practicing your presentation.
  • Letting go of the rest allows you to focus your energy more productively.

Visualize Calm Moments

Visualization can be a powerful way to quiet your mind and shift focus.

Guided Imagery Exercise

Close your eyes and imagine yourself in a peaceful place. It could be a beach, a forest, or anywhere you feel safe. Focus on the details:

  • What do you hear? Waves? Birds?
  • What do you feel? Warm sand under your feet or a cool breeze on your face?
  • What do you see? The colors, textures, and shapes around you?

Pair this visualization with slow, deep breaths to deepen the relaxation.

Build a “Calm Kit”

A “calm kit” is a collection of items and tools to help you ground yourself when anxiety feels overwhelming.

Ideas for Your Calm Kit

  • Fidget Toys: Stress balls or sensory items to keep your hands busy.
  • Soothing Scents: Lavender oil or a scented candle for relaxation.
  • Comforting Notes: Write down reminders of your strengths or encouraging messages.
  • Distraction Tools: Puzzle books, calming playlists, or a favorite podcast.

Having a calm kit ready gives you an immediate way to manage anxious moments.

Use Journaling to Work Through Worries

Writing about your thoughts can help you make sense of your feelings and ease anxiety.

Journaling Prompts to Try

  • Brain Dump: Write whatever comes to mind without worrying about grammar or structure.
  • What’s in My Control? List your worries and divide them into “things I can control” and “things I can’t.”
  • Challenge Negative Thoughts: For example, if you think, “I’ll fail,” ask yourself, “What evidence supports this? What evidence doesn’t?”

Journaling can help you see your thoughts more clearly and reduce their emotional weight.

Reinforce Your Progress

By practicing these techniques, you’re building on the basics covered in Part 1 and preparing for the advanced strategies in Part 3. Remember, managing anxiety is a journey. Celebrate small wins and be patient with yourself.

Ready for the Next Step? Explore Part 3: Advanced Anxiety Techniques

If you’d like personalized support or have questions, the therapists at Firefly Therapy Austin are here to help. Contact us to learn how we can guide you in managing anxiety and improving your overall well-being.

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