10 Gentle Ways to Comfort and Support Someone During a Panic Attack

2. Employing Grounding Techniques

Grounding techniques are powerful tools in the midst of a panic attack. They help bring the person's focus away from the overwhelming feelings of anxiety and back to the present moment. One effective method is the 5-4-3-2-1 technique, which involves identifying five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This exercise engages the senses and distracts the mind from the panic. Another grounding technique is to encourage the person to describe their surroundings in detail. This can help shift their focus from the internal chaos to the external environment. You might ask them to describe the texture of the chair they are sitting in or the color of the walls. Grounding can also be physical, like having the person press their feet firmly into the ground or hold onto a comforting object. These techniques are not about ignoring the panic but about anchoring the person in the present, where they can begin to regain control.