{"id":30,"date":"2023-03-13T10:38:43","date_gmt":"2023-03-13T10:38:43","guid":{"rendered":"https:\/\/kyharkinscounselling.co.uk\/blog\/?p=30"},"modified":"2023-03-13T10:38:43","modified_gmt":"2023-03-13T10:38:43","slug":"panic-attacks","status":"publish","type":"post","link":"https:\/\/kyharkinscounselling.co.uk\/blog\/?p=30","title":{"rendered":"PANIC ATTACKS"},"content":{"rendered":"\n<p>Having a \u2018Panic Attack\u2019 can be an extremely frightening experience and although it can feel like you are having a heart attack and could even die, the important thing to remember is it cannot harm you.<\/p>\n\n\n\n<p>When a panic attack happens, the first thing to do is to recognise what it is and that it will not harm you. Although it feels so scary and dangerous, you cannot die from a panic attack.<\/p>\n\n\n\n<p>The first thought is to be &#8216;bored&#8217; of it, do not fight the panic attack as the body will go into &#8216;fight or flight&#8217; mode and the adrenaline will increase and this will intensify the panic attack.<\/p>\n\n\n\n<p>Recognise what is happening, and, although it is not nice remind yourself it will pass and you will be OK.<\/p>\n\n\n\n<p><strong>Grounding Technique<\/strong><\/p>\n\n\n\n<p>The grounding technique is a method used to &#8216;ground&#8217; the person experiencing the panic attack to their surroundings and to distract from the panic attack itself.<\/p>\n\n\n\n<p>By concentrating on your senses, it will help draw your attention away from the horrible physical sensations and reduce the symptoms of the attack.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Look for 5 things you can see<\/li>\n\n\n\n<li>Reach for 4 things you can touch (and touch them if you can)<\/li>\n\n\n\n<li>Listen for 3 things you can hear<\/li>\n\n\n\n<li>Think for 2 things you can smell (or like the smell of)<\/li>\n\n\n\n<li>Think of 1 thing you can taste (or like the taste of) Keep doing this until the panic attack has subsided. If you can recognise the first signs of a panic attack and start the grounding technique ASAP this will be more helpful but, it can be started at any point during the attack.Using this technique can quickly control the attack and \u2018ground\u2019 you until it passes. It works, I promise!<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Having a \u2018Panic Attack\u2019 can be an extremely frightening experience and although it can feel like you are having a heart attack and could even die, the important thing to remember is it cannot harm you. When a panic attack happens, the first thing to do is to recognise what it is and that it [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-30","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"_links":{"self":[{"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=\/wp\/v2\/posts\/30","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=30"}],"version-history":[{"count":0,"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=\/wp\/v2\/posts\/30\/revisions"}],"wp:attachment":[{"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=30"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=30"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyharkinscounselling.co.uk\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=30"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}