A Surprising Strategy for Coping with Panic Attacks
Do you find yourself overwhelmed by sudden feelings of fear, anxiety, stress, or overwhelm, unable to calm down no matter how hard you try? Do you experience physical symptoms like shortness of breath, racing heartbeat, feelings of being unreal, or dizziness during moments of intense stress? If you answered yes to any of these questions, you may be familiar with panic attacks.
What is a Panic Attack?
By definition, a panic attack is an intense episode of anxiety that triggers significant and sometimes severe physical reactions, even when we are safe and there is no real danger. Panic attacks can be acute (occurring suddenly and unexpectedly) or occur regularly, especially in response to stress. Managing these episodes can feel like a challenge, but there are simple coping strategies that may help.
Grounding Techniques
Grounding strategies can be practical coping skills, especially when experiencing panic or overwhelm. What is a grounding strategy? A grounding technique reconnects us back to the present moment. Grounding techniques include but aren't limited to, the 5-4-3-2-1 strategy, concentrating on the breath, and focusing on specific physical sensations.
One such grounding technique is using the power of water—specifically, showering—to reduce panic symptoms and regain a sense of calm. While it may sound simple, a shower's sensory and physical aspects can be particularly grounding during moments of panic.
How can showering help you manage panic attacks, and how can you incorporate it into your self-care routine?
In this blog, I'm explaining how your shower can be the perfect place to practice your grounding skills & effectively cope with an impending or current panic attack.
Who I am:
My name is Amanda Parmley, MA, LCMHC. I am a licensed therapist in Carolina Beach, NC, specializing in counseling for anxiety, trauma, low self-esteem & insomnia. I provide EMDR therapy to help clients master their anxiety, overcome negative beliefs and heal from past experiences.
Ready to start therapy and break free anxiety & panic attacks? Click the button below to get started in therapy with me.
Keep reading to learn more about how showering can be a surprisingly effective way to cope with feelings of overwhelm & panic.
What makes the shower an ideal place to cope with panic?
The Physical Sensation of Water
Water can have a calming effect on the nervous system. The feeling of warm water on your skin can help to soothe physical tension and relax tight muscles, which are common symptoms during a panic attack. The steady rhythm of water falling can also help distract your mind from racing thoughts, refocusing your attention on the present moment.
Temperature Changes to Reset the Nervous System
Both hot and cold showers can be used to shift your body out of a state of panic. Warm water can relax the body, promoting a sense of safety and comfort. On the other hand, cold water can provide a sudden jolt that redirects your attention and helps "shock" the body out of panic mode. Try alternating between warm and cool water to see what works best for you at different moments.
Creating a Mindful Ritual
Our brains love routines. By turning showering into a regular part of your self-care practice, your brain can start associating this activity with relaxation and relief. During a shower, focus on the sound of the water, the sensation on your skin, and the smell of your soap. This practice of mindfulness can keep you grounded in the present, preventing the mind from wandering to stressful thoughts.
Engaging in Deep Breathing
Deep breathing is a powerful tool for managing panic attacks, and the shower is a great place to practice it. The steam and warmth from the shower can help open your airways, making it easier to take slow, deep breaths. Try inhaling deeply for four seconds, holding for four, and exhaling for four. This rhythmic breathing can calm your nervous system, slow your heart rate, and reduce the overall intensity of panic symptoms.
Reducing Sensory Overload
Panic attacks often involve feeling overwhelmed by sensations, thoughts, or emotions. The simple environment of a shower—where distractions are limited and the sound of running water fills the space—can create a more peaceful, controlled setting. This reduction in sensory input can help to calm the nervous system and prevent further escalation of panic symptoms.
Have You Tried Incorporating Showers as Part of Your Coping Strategy?
If you've tried other coping mechanisms and are still struggling to manage panic attacks, practicing grounding in your shower could be a helpful addition to your routine. It's a quick, accessible strategy that can be used anytime you feel overwhelmed or anxious. Along with grounding in the shower, other therapeutic approaches, such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR), may also provide long-term relief from panic and anxiety.
Start Therapy with Amanda Parmley, MA, LCMHC
Ready to start therapy for your anxiety?
How to Get Started
1. Click the button below to request a free 15-minute consultation.
2. Take the phone call from Amanda Parmley at the prearranged & agreed-upon time.
3. Start your therapy journey
Ready to prioritize your well-being? Click below to start your journey to feeling better.
Additional Services Offered by Amanda Parmley:
In addition to specializing in the treatment of anxiety, I work with clients experiencing low self-esteem, past trauma and chronic insomnia.
Interested in attending counseling in the office? I'm located at 1328 N Lake Park Blvd, STE 109, Carolina Beach, NC 28428. Once you cross over Snow's Cut Bridge, take the first left at the light & I am located in Carolina Beach Pavilion.
Online Counseling
Are you interested in therapy but live too far to commute to the session? Studies show that online counseling is as effective as in-person services, with the added bonus of convenience. If you are located within the state of North Carolina & are interested in telehealth counseling, reach out today to discuss whether this is the right option for you.