Grounding techniques for panic attacks

The psychological state and mental health during hostilities of war can change.

Most healthy people experience exhaustion, devastation, fatigue, anxiety, and panic.

It is important to understand that a panic attack is a sudden episode of a strong unreasonable feeling of fear and anxiety that causes serious physiological reactions, namely heart palpitations, shortness of breath, and sweating (the so-called vegetative symptoms).

If a panic attack has occurred, a person may sweat a lot, have difficulty breathing, or feel that the heart is beating too much. It may seem that control is lost, and a heart attack or even physical death is approaching.

A panic attack causes sudden short-term feelings of fear and solid physical reactions in response to ordinary, non-threatening situations against the background of severe emotional stress experiences. It is clear that during hostilities, the likelihood of panic attacks increases.

Although panic attacks do not threaten a person's life, such conditions can frighten and significantly affect their quality. There are effective treatments for panic attacks and anxiety disorders.

Quick tips: what to do if you have a panic attack

Take a close look around you:

- 6 Things You Can See

- 4 Things You Can Touch

- 3 Things You Can Hear

- 2 Things You Can Smell

- 1 thing you can taste.

This technique is called grounding and can help you feel more grounded when experiencing a panic attack.

It is important to stop observing internal sensations and move attention outward, throwing a "ball" to the mind means to distract from fixating on unpleasant experiences.