What is a common grounding technique individuals can use during a panic attack?

Counting backwards from 100 is a common grounding technique used during a panic attack because it helps divert attention away from the immediate feelings of anxiety and panic. By focusing on a mental task, individuals can anchor themselves in the present moment and regain a sense of control. This counting process engages cognitive function, which can counteract the overwhelming sensations often experienced during a panic attack. It serves as a distraction, allowing individuals to shift their focus from intense emotions to a more manageable activity.

Other techniques, while possibly helpful in different contexts, may not provide the immediate grounding effect needed during a panic attack. For example, practicing visualization exercises could require a level of calm and concentration that might be difficult to achieve in the midst of a panic episode. Engaging in heavy physical work may also not be feasible or safe during a panic attack. Listening to loud music might distract or overwhelm rather than soothe, which is often necessary in crisis moments. Thus, counting backwards is a straightforward and effective approach to managing panic symptoms.