The 3 3 3 rule for panic attacks is where you look around to identify 3 objects and 3 sounds and then move 3 of your body parts.
The 3 3 3 rule for panic attacks helps you focus and grounds them when panic attacks or even anxiety are overwhelming you.
using the 3 3 3 rule for panic attacks or anxiety is an easy technique to remember and use in the moment, it's available to you the majority of the time, and it can be a simple strategy to help us focus and ground when anxiety or panic attacks overwhelms.
Put simply, you simply name three things you can see, three you can hear, and move three different body parts which can be anything from your legs, feet, arms, head etc.
Another method to cope with panic attacks is the finger method.
Spread out the fingers of your right hand with the palm facing you.
Place the tip of the index finger from your left hand at the outside base edge of the smallest finger.
Breathe in slowly and, at the same time, trace your index finger up along the side until it reaches the top of the small finger.
Panic attacks are sudden, intense feelings of fear that cause physical symptoms like a racing heart, fast breathing and sweating.
Some people who experience panic attacks develop panic disorder, a type of anxiety disorder.
Therapy and medications can treat panic attacks and panic disorder.
Other ways to calm down panic attacks include.
Listen to music.
Count all the red objects around you.
Do something you enjoy like reading, walking or watching television.
Think about things you can see, hear, smell and feel around you.
Deep breathing can also help bring a panic attack under control.
Panic attacks can cause rapid breathing, and chest tightness can make the breaths shallow.
This type of breathing can help make feelings of anxiety and tension worse.
Instead when you're experiencing a panic attack try to breathe slowly and deeply, concentrating on each breath.