A guided Walkthrough for Getting through an Anxiety Attack

Nov 17, 2022

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ADVICE

Ground Yourself By Naming Touches

Notice where you are and name three things you can touch to ground yourself in the present.
Describe each item briefly (e.g., "I can feel my pants. They're soft.").

ADVICE

Slow Your Exhale And Reassure Yourself

Slow down your out-breath and breathe out a little more slowly to reduce arousal.
Remind yourself you are safe and that anxiety is uncomfortable but not harmful.

INSIGHT

Safety Reminders Reduce Anxiety Power

Anxiety is uncomfortable but not dangerous and can be tolerated until it passes.
Reminding yourself of safety helps shift the nervous system toward calm.

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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