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

By Firefly Therapy Austin

Updated on September 2, 2024

Part 2 of 3

  1. Part 1: Easy Anxiety Techniques
  2. Part 2: Slightly More Complicated Anxiety Techniques
  3. Part 3: Advanced Anxiety Techniques

In Part 1, we introduced basic techniques to help manage anxiety. If you’ve been practicing those methods and are ready to take the next step, Part 2 is for you. Here, we explore slightly more complex techniques that require a bit more practice and commitment but can be highly effective for managing both short-term anxiety and more persistent anxious feelings.

More Advanced Techniques

Mindfulness: Anchoring Yourself in the Present

Mindfulness is a powerful tool for managing anxiety because it helps you stay grounded in the present moment. When anxiety takes over, it can drag your mind into future worries or past regrets. Mindfulness techniques return your focus to the now, reducing the mental overwhelm.

5/4/3/2/1 Grounding Technique

One of the most accessible mindfulness exercises is the 5/4/3/2/1 grounding technique:

  1. Notice 5 things you can see around you.
  2. Notice 4 things you can hear.
  3. Notice 3 things you can touch or feel.
  4. Notice 2 things you can smell.
  5. Notice 1 thing you can taste.

This exercise engages all your senses, helping to shift your focus away from anxiety and back to the present.

Practicing Mindfulness Regularly

Mindfulness is like a muscle—the more you use it, the stronger it gets. Regular practice can help you stay present during stressful situations. You can incorporate mindfulness into daily activities, like focusing on the sensations of driving, eating, or even walking.

Focus on What You Can Change

Anxiety often stems from worrying about things beyond our control. One effective way to manage this is to sort out what you can and cannot control in a given situation.

Applying the Serenity Prayer

The concept is beautifully summarized in the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

For example, while you can’t control whether a plane crashes, you can manage your anxiety about flying by listening to a relaxing soundtrack. While you can’t control whether your partner leaves you, you can focus on nurturing your relationship.

Concentrating on the aspects of a situation over which you have some control can reduce anxiety and make you feel more empowered.

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