Panic Attack Grounding Techniques That Help Seniors Feel in Control
According to the National Council on Aging (NCOA), between 3% to 14% of older adults meet the criteria for an anxiety disorder. In addition, it's normal to experience stress and anxiety during normal life, and anyone can be prone to panic attacks.
Panic attacks may not be inherently dangerous or life-threatening. But the experience of one can be intensely frightening, especially since they may happen randomly.
This is why it's important to learn panic attack grounding techniques. With the right tools, seniors in Napa Valley, CA, can calm themselves down and avoid crises.
This post will go over some effective exercises you can do the next time you feel a panic attack coming on.
5-4-3-2-1 Senses Scan
The 5-4-3-2-1 senses scan is a classic grounding tool that's fantastic for senior anxiety management. It can bring your attention from racing thoughts back to the present and calm you down.
To do this exercise, look around and name:
- 5 things you can see
- 4 things you can feel (such as the chair, clothing, or floor)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
If it's possible, speak each item out loud, as it'll have a better effect for grounding. In any case, move slowly and let your eyes rest on each object for a second.
The goal isn't to be perfect; it's to re-anchor in what's real and safe right now.
Paced Breathing
Another exercise to add to your calming tools for older adults is paced breathing. The aim of this technique is to have a longer exhale than inhale since it tells your nervous system it's safe. So it's a great way to counter rapid breathing.
Here are the steps:
- Breathe in through your nose for a count of 4
- Breathe out through your pursed lips for a count of 6-8 (like you're blowing through a straw)
- Keep your shoulders down and belly soft, and do 6-10 rounds
Those who have lung or heart conditions can skip the breath holds and just keep the rhythm gentle.
Box Breathing
If you want something easy to remember for emotional regulation techniques, then try box breathing, which is also known as square breathing. This is because it's based on a square rhythm:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
While you're doing each step, trace an imaginary square with your finger.
Once again, if you have lung or heart conditions and find the holds uncomfortable, you can skip them and just do the inhales and exhales.
Orienting
When anxiety hits, it can blur the moment, and you can feel disoriented. To ground yourself, do this orienting exercise by stating the following out loud:
- Your name
- Where you are (room, building)
- Today's date or time of day
- One thing you're about to do (e.g., take a sip of water)
Look for three fixed points in the room, such as a clock, lamp, and window. Then, touch the surface you're sitting or standing on.
All of the above can remind your brain that you're here and safe.
Temperature Shift
A gentle temperature change can quickly calm your body. You can:
- Splash cool (not icy) water on your face
- Press a cool washcloth over your eyes and cheeks
- Hold a cold can or ice pack wrapped in a towel
Whatever you choose, do it for 20-30 seconds. Make sure you avoid extremes, especially if you have heart issues. The goal is to soothe, not shock.
Progressive Muscle Relaxation
When panic hits, the muscles in your body tense up. So one of the most effective stress relief strategies is to do progressive muscle relaxation. It can reset body tension and signal safety to the brain.
You'll do this technique by gently tensing a muscle group for 5 seconds, then releasing for 10-15 seconds. Start at your feet and move upward with this sequence:
- Toes
- Calves
- Thighs
- Hips
- Belly
- Hands
- Arms
- Shoulders
- Face
You should skip any area that has pain or recent surgery.
Ground Through Your Feet
An excellent way to ground yourself is to physically do it. This technique interrupts spirals by anchoring your body.
First, place both feet flat on the floor while sitting in a chair, and press them down firmly like you're rooting into the ground. Feel your calves, thighs, and hips engage.
Grip the chair lightly with your hands and press your back into the chair for 10 seconds, then soften. Then, name three points of contact (heels, thighs, back).
Object Grounding
Keep a small familiar object in a pocket or bag, such as a:
- Smooth stone
- Worry coin
- Soft fabric
- Rosary
When you're having a panic attack, rotate it slowly in your palm and breathe with each rotation. You should also describe it in detail, such as its temperature, weight, texture, color, and edges.
Categories or A-Z Game
Directing your attention outward during a panic attack can slow your inner dialogue. You can either name things in a category or go A-Z; either way, the aim is to distract with a list.
Some tips are:
- Speak slowly
- Breathe between items
- Pick easy topics you enjoy
It may be too difficult for words to come, so an alternative is to count objects in a room.
Mindful March or March-in-Place
Mindfulness for aging can do wonders for all sorts of emotions, not just anxiety. Combine it with gentle movement, and it can burn off adrenaline and return rhythm to your body.
Do a mindful march by walking slowly and noticing:
- Heel and toe touches
- How the floor feels
- Your arm swings
Pair each step with a calm phrase, like "here" or "safe."
Try These Panic Attack Grounding Techniques
These panic attack grounding techniques can help in a pinch when you're overwhelmed and feel like things are falling apart.
But keep in mind that these tools only support professional care. If your panic attacks get worse, then you should speak with your doctor to consider lifestyle and medication changes that can help.
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