This content provides immediate, actionable techniques to help individuals calm down during an anxiety attack by focusing on grounding sensory experiences and controlled breathing.
[Music] If you're right in the middle of an anxiety attack, this video is for you.
You may feel overwhelmed or be freaking out.
Maybe you're shaking, crying, feeling sick to your stomach.
Or maybe you feel irritable or like running away.
I'm gonna walk you through a process to calm down.
Now, you're going to be okay.
These feelings will pass.
You can do this.
Just notice where you are.
What can you feel around you?
Name three things that you can touch, and describe them.
So for example, say, "Oh, I can feel my pants.
They're soft.
I can feel the chair.
It's cool."
Do that with three things.
And now, can you slow down your out breath?
Just breathe out a little bit more slowly.
You are safe right now.
You're not in physical danger.
You are safe.
Now, anxiety is uncomfortable, but it won't harm you.
So these feelings that you're having, you can handle them.
You can feel them and be okay, and they will pass.
Okay.
So now let's do something sensory.
Let's help you get grounded in your senses.
If you can, go wash your face in cold water or hold something cold, like an ice cube.
Now, if that's not an option, then I want you to just gently pat your face.
Breathe out slowly.
Notice the sensation of your hands on your cheeks,
on your forehead,
on your nose,
on your lips,
and on your chin.
Just notice what that feels like.
In this moment, here and now, you are safe.
If you'd like, you can try giving yourself a little hug.
Take a slow breath in, and if you can, breathe out slowly through your nose.
Let's slow things down.
Can you go to a quiet, safe place where there's less stimulation?
Maybe a bedroom, a bathroom.
Or step outside for a breath of fresh air.
Or maybe it's with a pet or with a safe person.
[Music] Slow breathing.
If there is somewhere you can go that is quiet, safe, and calm, just pause this video while
you go there.
If you can't leave, just close your eyes for a moment and visualize that place, or pull
up a picture of that place on your phone.
My safe place is in a beautiful desert canyon early in the morning when the air is cool
and crisp.
This is where I go in my mind when I can't leave the place that I'm in.
Now, again take a few slow breaths.
You don't need to force it.
Your body has a natural calming response, and you can ease yourself into it.
Name three things you can see around you.
Try faking a big yawn.
This helps your body remind your brain that in this moment you are safe.
Take another slow breath.
These feelings will pass.
You are capable.
You can do this.
Thank you for watching.
You got this.
Take care.
If you'd like to learn more ways to calm your body down, feel free to check out my Grounding
Skills course.
It's free, and the link is in the description.
텍스트나 타임스탬프를 클릭하면 동영상의 해당 장면으로 바로 이동합니다
공유:
대부분의 자막은 5초 이내에 준비됩니다
원클릭 복사125개 이상의 언어내용 검색타임스탬프로 이동
YouTube URL 붙여넣기
YouTube 동영상 링크를 입력하면 전체 자막을 가져옵니다
자막 추출 양식
대부분의 자막은 5초 이내에 준비됩니다
Chrome 확장 프로그램 설치
YouTube를 떠나지 않고 자막을 즉시 가져오세요. Chrome 확장 프로그램을 설치하면 동영상 시청 페이지에서 바로 자막에 원클릭으로 접근할 수 있습니다.
