6 Grounding Techniques to Manage Panic Attacks in the Moment

A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you're losing control or experiencing a medical emergency. The terror is all-encompassing. 

Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help you find calm in that moment. Grounding works by shifting your focus away from fearful thoughts and back to the present. These tools reduce the intensity of panic attacks and provide a sense of safety. 

6 Grounding Techniques You Can Use Anywhere 

Here are six grounding techniques you can use to center yourself. Don’t knock ‘em ‘til you’ve tried them! 

1. 5-4-3-2-1 Technique – Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. 

2. Cold Water Reset – Splash cold water on your face or hold an ice cube to shift your brain’s focus. 

3. Name and Describe Objects – Pick an object and describe it in detail to yourself: color, texture, shape. 

4. Breathing Pattern Practice – Try box breathing: inhale for 4, hold for 4, exhale for 4, and repeat until you feel calmer. 

5. Hold a Grounding Object – Carry a stone, coin, or fidget tool that you can fiddle with during moments of stress. 

6. Move Your Body – Gently stretch or walk to release physical tension and calm your nervous system. 

While grounding techniques are powerful, they’re not a substitute for ongoing care. Therapy can uncover what’s triggering your panic attacks and teach you lasting strategies to reduce their frequency and severity. Many people find relief through cognitive behavioral therapy (CBT), exposure therapy, or mindfulness-based practices. 

You Deserve Peace 

You’re not broken, and you’re not alone. Reach out today to start making progress with a therapist who specializes in panic attacks and anxiety recovery. Relief is within reach! 

Find out more about our anxiety treatment here: Anxiety Treatment. 

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About the Author

Amanda Landry, LMHC, CAP, NCC, Founder & CEO, Caring Therapists - Florida Group Practice

Amanda Landry is a Licensed Mental Health Counselor (LMHC), Certified Addictions Professional (CAP), and National Certified Counselor (NCC), with over 18 years of experience helping teens, young adults, couples, and families navigate anxiety, depression, trauma, substance use, and relational challenges. Her holistic approach blends evidence‑based therapies-such as Cognitive Behavioral Therapy (CBT), EMDR, and Emotionally Focused Couples Therapy-with yoga, meditation, and vegetarian wellness practices.

As the Founder and Chief Executive Officer of Caring Therapists, Amanda leads a thriving group practice with multiple locations across South Florida, including Fort Lauderdale, Wellington, Davie, Pembroke Pines, Coral Springs, Sunrise, Hollywood, and Palm Beach Gardens. Her leadership emphasizes clinical quality, community connection, and accessibility, with an emphasis on serving local South Florida communities.

Amanda is also a published author of "Guided Journal for Women with Anxiety" (2022) and has created My Private Practice Collective, an online community and resource hub for therapists establishing or expanding their practices. As a Qualified Supervisor, she mentors and supervises new clinicians seeking licensure and growth in their therapeutic careers.