At least 11 percent of American adults experience a panic attack each year, according to theMerck Manual.
And Madelaine Petsch is one of them.
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So, what does the 5-4-3-2-1 technique involve exactly?
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“When we are anxious, we take short shallow breaths which increases our intake of carbon dioxide.
Then, “stop what you are doing, relax, and venture to adjust your posture (e.g.
uncross your legs, unclench your fists).
you might also loosen your clothing if needed.
This will set the stage for doing a mindfulness exercise such as the5-4-3-2-1 technique,” adds Bacow.
something out the window, something on your desk, etc.)
and then four things you might touch (e.g.
your hands, hair, shirt, etc.).
Once you’ve completed this acknowledging portion, you’ll end with another long, slow breath.
“It was the only thing that could help me today.”
