What is it?
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.
Dropping Anchor
When you are in the midsts of an emotional storm you need to visualise dropping an anchor - to ground you back in the here and now; grounding and steadying yourself when you find yourself in a difficult situation.
💡 What is involved?
ACE
A: Acknowledge your thoughts and feelings
C: Come back into your body
E: Engage in what you’re doing
A: Acknowledge your thoughts and feelings
Silently and kindly acknowledge whatever is ‘showing up’ inside you: thoughts, feelings, emotions, memories. Be a curious observer...And while continuing to acknowledge your thoughts and feelings, also ….
C: Come back into your bodyCome back into and connect with your physical body. Try....
• Slowly pushing your feet hard into the floor.
• Slowly straightening up your back and spine.• Slowly pressing your fingertips together
• Slowly breathing
Note: you are not trying to avoid or distract yourself from what is happening but to remain aware of your thoughts and feelings and connect with your body.
And while acknowledging what is coming up for you, connect with your body...
E: Engage in what you’re doing
Get a sense of where you are and refocus your attention on the activity you are doing.
