Panic attacks are horrible; your body goes into autopilot, and you feel like you are about to die. As such, I’m going to let you on a little trick called “3 – 2 – 1” game that I picked up from my therapist and have found incredibly useful for managing my attacks throughout the years.
Before I explain the game, I should state that the intention of this game is not to magically cure your panic attack; instead, it helps you ground yourself so that you can become less focused on your anxiety and more aware of your surroundings.
The 3 – 2 – 1 Game For A Panic Attack
- To begin, take a deep breath and focus on your current location; become conscious of all that is surrounding you.
- Start by listing three things that you can see from your current position. People? Trees? Houses?
- Next, name two things that you can hear right now. Barking dogs? Car horns? Chirping birds?
- Finally, name one thing that you can feel. Wind blowing against your face? Clothes touching your skin?
So, next time you feel a panic attack coming on in the middle of the grocery store, pause for a moment and give this game a try.
Seeing as I have had success with this particular technique, I have decided to make a free printable for my readers. Simply download and print the worksheet here so that you can journal the things you see, hear, and feel; I hope that you find it useful.
Do any of you suffer crippling panic attacks? Have you tried this particular method of grounding? Feel free to write me a note letting me know if this trick worked for you. If you use a different method of managing your panic attacks, let me know what has worked for you; I can always use more tricks to keep in my anxiety toolbox for more anxious days.