Immediate Relief: 3 Quick Coping Skills
your guide for when big emotions & Panic hit you out of nowhere.
Are you…
Overwhelmed with work?
Experiencing anxiety about the future?
Reeling from A big fight with your partner?
Triggered by past traumas?
Intense emotions are often super overwhelming and can make it difficult to think clearly about the present situation. How could you possibly cope with your big emotions or panic when you’re paralyzed & stuck in fight or flight?
Coping skills are essential tools to help regulate the nervous system & bring you back to baseline when you’re flooded or stuck.
Fortunately, there are several quick and effective coping skills to use for your big emotions or panic.
(1) The 5-4-3-2-1 Method
The 5-4-3-2-1 method is a grounding technique that brings your attention to the present moment and regulate your nervous system.
To use this method, follow these steps:
Notice 5 things you can SEE around you.
Notice 4 things you can FEEL, such as the sensation of your feet on the ground or the texture of your clothing.
Notice 3 things you can HEAR, such as the sound of music or traffic.
Notice 2 things you can SMELL, such as the scent of flowers, food, or a candle.
Notice 1 thing you can TASTE, such as the flavor of a mint or piece of gum.
This coping skill can be done quickly & discreetly in public places, making it a useful tool for managing big emotions or panic attacks on the go.
(2) ICE COLD
Cold temperature is another effective grounding technique for big emotion and panic.
To use this method, get some ice cubes and clench them in your hands. Focus on the cold sensation of the ice in your hands. Or, grab frozen vegetables or an ice pack and place it on the back of your neck. Focus on the cold sensation on your neck.
If you’re on the go and don’t have access to some frozen peas, run your hands under cold water or splash your face with cold water. Take a moment to feel the cold water on your skin.
The shock of the cold temperature will help bring you back to the present moment by regulating your nervous system (calms you down) - decreasing the overwhelm of your big emotion or panic symptoms.
(3) Deep Breathing
Deep breathing is an effective coping strategy for regulating the nervous system during big emotions or panic attacks.
To use this method, follow these steps:
Sit or lie down in a comfortable position.
Take a deep breath in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Slowly exhale through your mouth for 8 seconds.
Repeat this cycle for several minutes until you feel a sense of calm.
Deep breathing can help calm your really big emotions & panic by slowing down your heart rate and lowering blood pressure.
Using these quick grounding techniques can help calm the nervous system & prevent it from going into a fight or flight response, which can actually exacerbate feelings of anxiety or panic.
Whether you're dealing with anxiety, stress, or any other intense emotion, learning + practicing these coping skills can help you feel more in control & better able to manage your BIG Emotions & panic.
By using coping strategies such as the 5-4-3-2-1 method, Ice Cold, and Deep Breathing, you CAN bring a sense of calm back into your most stressy moments.
Want to learn more about in-the-moment coping skills to help ease your BIG emotions & panic?