In this video, I teach practical ways for you to manage a panic attack. I provide an example of a breathing exercise, I walk you through grounding techniques, and I teach you what you can do IMMEDIATELY to naturally bring your heart rate down.

Timestamps:

Intro

1:52 Phase 1- Breathing Exercise: I discuss the importance of keep oxygen levels and CO2 levels balanced. I walk you through a breathing exercise

3:10 Phase 2- Grounding Techniques: if anxiety is an extreme worry over a future event, grounding techniques keep you in the here and now. I walk you through 4 grounding exercises.

6:56 Phase 3- Know Your Sequence | Using a Cognitive Triangle: understand specifically where your panic attack started so that you know the right skills to implement. Is it in your thoughts? Is it in your emotions? Is it simply the behaviors that you can recognize? I provide practical skills to manage each of the three areas.

8:09 Cognitive Skills: I teach you how to think differently using Cognitive Behavioral Therapy techniques such as Examining Evidence and understanding Cognitive Distortions.

11:05 Emotion Regulation Skills: I incorporate Dialectic Behavioral Therapy (DBT) skills that teach you how to how to Name & Understand Emotions

13:44 Behavioral Skills: I talk about a DBT skill called the TIP skill and how this skill can naturally bring your heart rate down IMMEDIATELY. You can access the worksheet here: https://in.nau.edu/wp-content/uploads...