When breathing alone is not bringing panic down, grip something hard, push against a wall with both hands for 10 seconds, or name things you can see, hear and touch. Each gives the surge of adrenaline an outlet or moves attention from the imagined threat to the real surroundings, and they can be combined with slow breathing.
Gripping, pushing and naming what is real give panic’s adrenaline an outlet and move attention from the imagined threat to the actual room.
Some People Cannot Count But Can Squeeze
In strong panic, attention is poor and counting patterns slip. Physical actions are easier because there is nothing to remember. Muscle effort also uses up some of the energy that adrenaline has prepared the body to spend.
What You Need
- A solid object — a rock, stick, post, doorframe, wall or your own hands.
- Your senses.
Method: Three Resets
Reset 1: Grip Squeeze something hard and solid, such as a rock, a stick or a doorframe. Focus on the feeling in your palms and fingers: texture, temperature, pressure. Hold for several breaths, then release and shake out the hands.
Reset 2: Push Stand facing a wall or a solid tree. Place both hands flat on it and push as hard as you can for 10 seconds, breathing steadily, then relax. Your arms should shake slightly when you finish. The push gives the adrenaline somewhere to go.
Reset 3: Name what is real Look around and name 5 things you can see. Then 4 things you can hear, 3 things you can touch. Say them aloud if you can. The common full version continues with 2 things you can smell and 1 you can taste. This moves attention to observation and away from the imagined threat.
Combine
Do a reset, then take four slow breaths with the out-breath longer. Reset first when you cannot concentrate; breathe first when you can.
Common Mistakes
- Hitting or kicking a wall — it injures hands and feet and is not what is needed. Push, do not strike.
- Gripping something sharp or hot — choose a rounded, solid object.
- Pushing against something unstable — make sure the wall, post or door will not move or give way.
- Doing it in a hazardous place — if threats are present, move to cover first.
What’s Next
- Learn next: Cold Water & Dive Reflex — a faster reset when water is available
- Combine with: Physical Grounding for Others — the same ideas for helping someone else