Grounding Techniques for Panic Attacks Worksheet

Part 1: Understanding Your Panic Response

Panic attacks are intense episodes of fear that trigger severe physical reactions. Understanding your personal panic patterns is the first step toward developing effective grounding strategies.

1. What physical symptoms do you typically experience during a panic attack?

Rapid heartbeat/palpitations

Shortness of breath

Sweating or chills

Trembling or shaking

Nausea or stomach upset

Dizziness or lightheadedness

Chest pain or tightness

Feeling of choking

Numbness or tingling

Hot or cold flashes

2. What thoughts typically go through your mind during a panic attack?

3. What situations or triggers commonly lead to your panic attacks?

PANIC ATTACK EMERGENCY PLAN

Keep this accessible during panic episodes

RECOGNIZE: "I am having a panic attack. This will pass."
BREATHE: Use 4-7-8 breathing (inhale 4, hold 7, exhale 8)
GROUND: Use 5-4-3-2-1 technique or chosen grounding method
STAY: Don't flee the situation unless truly unsafe
WAIT: Panic attacks peak at 10 minutes, then subside
CARE: Be compassionate with yourself afterward

Part 2: The 5-4-3-2-1 Grounding Technique

This technique uses your five senses to bring you back to the present moment. Practice this when calm so it's easier to use during panic.

Sense	What to Notice	Your Examples (Practice Now)
5 THINGS YOU CAN SEE	Look around and name 5 specific things you can observe
4 THINGS YOU CAN TOUCH	Feel textures, temperatures, or surfaces around you
3 THINGS YOU CAN HEAR	Notice sounds in your environment
2 THINGS YOU CAN SMELL	Identify scents or aromas present
1 THING YOU CAN TASTE	Notice current taste in your mouth

Part 3: Additional Grounding Techniques

Different techniques work for different people. Experiment with these options to find what works best for you.

Physical Grounding

Press feet firmly into the ground

Hold an ice cube or cold object

Stretch your arms or neck

Splash cold water on face

Clench and release fists

Mental Grounding

Count backwards from 100 by 7s

Name categories (animals, colors, etc.)

Recite lyrics or poems

Describe your day in detail

Plan tomorrow's activities

Breathing Techniques

4-7-8 breathing (inhale 4, hold 7, exhale 8)

Box breathing (4-4-4-4 pattern)

Belly breathing (deep diaphragmatic)

Counted breathing (in for 3, out for 6)

Visualization breathing (imagine calming scene)

Soothing Techniques

Self-talk: "This will pass"

Picture a safe, calm place

Listen to calming music

Focus on a meaningful object

Repeat a personal mantra

Part 4: Creating Your Personal Grounding Kit

4. Based on your experimentation above, which 3 grounding techniques work best for you?

Technique #1:

Why this works for you:

Technique #2:

Why this works for you:

Technique #3:

Why this works for you:

5. What physical items could you carry to help with grounding? (stress ball, essential oil, smooth stone, etc.)

Part 5: Self-Assessment & Progress Tracking

Rate your confidence and ability with the following statements:

Not at all Slightly Moderately Very much Extremely

12345

I can recognize the early signs of a panic attack

I remember to use grounding techniques during panic

Grounding techniques help reduce my panic symptoms

I can calm myself down during a panic attack

I feel confident managing future panic attacks

Panic Attack Log

Track your panic episodes and grounding technique effectiveness for pattern recognition and progress monitoring.

Date/Time	Trigger/Situation	Grounding Technique Used	Effectiveness (1-5)	Notes

Key Takeaway

Remember: Panic attacks, while frightening, are not dangerous and will always pass. Grounding techniques work best when practiced regularly, not just during crisis moments. The goal isn't to prevent all panic attacks, but to reduce their intensity and duration while building your confidence in managing them.

Anxiety CBT worksheet

Inner Critic Worksheet