Grounding After a Panic Attack, Step by Step

If you are reading this after a panic attack, I am glad you are here.
Your body may still be buzzing, numb, shaky, or confused. It can feel like the world shrank to one tiny, scary tunnel.

This guide will walk you through grounding after a panic attack, step by step. You can move slowly. You can skip anything that feels like too much right now.

If you want help understanding your overall stress patterns, you can also take the Stress Loop Quiz.

Quick answer: Grounding after a panic attack step by step

Grounding after a panic attack is about helping your body realize the danger has passed.

• First, name what just happened, and remind yourself that the wave is moving through.
• Then gently orient to the room by looking around and naming what you see.
• Choose one sensory anchor, like your feet on the floor or a warm mug in your hands.
• Soften your breath without forcing deep breaths, and add small movements, like pressing your feet into the ground.
• Last, tell yourself one short, kind sentence, and choose one tiny next step, such as drinking water or texting someone safe.

The goal is not perfection. The goal is feeling even 5% safer in your body.

If you want a fuller explanation of what panic actually is and why it happens, you might like this gentle breakdown of panic attacks.

What is happening in your body after a panic wave

After a panic attack, your nervous system may still be in “alarm mode.”
You might feel:

• Heart pounding or fluttery
• Shaky, tingly, or numb
• Dizzy or “not here”
• Terrified that it will happen again

Your body is not doing this to be difficult. It is trying, in a clumsy way, to protect you. Many people find it helpful to remember:

• Panic is intense, but it is time-limited
• Your body is reacting to a perceived threat, not always a real one
• The wave does pass, even if it feels endless inside it

If you want a simple map of how your nervous system moves between fight, flight, freeze, and fawn, this overview can offer a compassionate picture of what your body is doing.

Grounding after a panic attack step by step can give your body a simple sequence to follow, so it does not feel lost inside the fear.

Grounding after a panic attack, step by step

You do not have to do all of this at once. Even one or two steps may help.

Step 1. Name what just happened

Very softly, either out loud or in your mind, you might say:

• “That was a panic wave.”
• “My body went into alarm.”
• “I survived that one.”

Micro-script you can borrow:

• “That was a panic attack. It felt awful. And I am still here.”

You are not trying to erase what happened. You are giving your nervous system a simple label, which can reduce confusion and shame.

Step 2. Orient to the room

Now help your body notice where you are right now. Slowly look around the space.

Try this:

• Name 5 things you can see
• Name 4 things you can feel with your skin
• Name 3 sounds you can hear
• Name 2 things you can smell or taste
• Name 1 thing that feels even slightly OK

Examples:

• “I see a window. I see a chair. I see my blanket.”
• “I feel my feet on the floor. I feel my back on the chair.”

If being still makes you more anxious, you can orient while gently moving, like walking slowly around the room.

If you want a deeper, step-by-step orienting practice you can use any time your body feels on edge, this guide walks you through it in detail.

Step 3. Choose one sensory anchor

A sensory anchor is something your body can feel that says “I am here, in this moment.” Choose one:

• Your feet pressing into the floor
• Your back against a wall or chair
• Your hands wrapped around a mug or pillow
• Your fingers touching a textured object, like fabric or wood

Then give it a job:

• “Feet, help me feel the floor.”
• “Wall, help me feel supported.”
• “Mug, help me feel the warmth.”

Micro-script:

• “Right now, I am letting my feet talk to my brain. We are on the floor. The floor is here. I am here.”

If you want more ideas for grounding during the panic itself, not just afterward, you may find this gentle guide helpful.

Step 4. Support your breath, without forcing it

After a panic attack, “take a deep breath” can actually feel bad or scary.
So we go softer.

You might try:

• Small, relaxed breaths through the nose if possible
• Slightly longer exhales than inhales
• Gentle sighs out through the mouth

For example:

• Inhale slowly for a count of 3
• Exhale softly for a count of 4 or 5

Or simply:

• Inhale, then exhale with a quiet “hhh” sound, like you are fogging up a window

Micro-script:

• “I am not forcing anything. I am just letting my exhale be a tiny bit longer.”

If breath work tends to make you more anxious or dizzy, you are not alone. Many people feel that way. You may like this article on why deep breathing sometimes makes things worse and what to do instead.

If breath work feels like too much right now, you can skip this step and lean on touch, movement, or orienting instead.

Step 5. Add small, contained movement

When panic hits, a lot of energy floods your system. Small, steady movement may help that energy have somewhere to go.

You can try:

• Pressing your feet down into the floor for 3 seconds, then releasing
• Pushing your hands gently into a wall
• Squeezing a pillow or rolled towel
• Wrapping your arms around your own ribs in a light hug

Do this 3 to 5 times:

1. Inhale gently
2. Press (feet into floor, hands into wall, arms around ribs)
3. Exhale as you slowly release

Micro-script:

• “I am letting this extra energy move through my muscles instead of spinning in my head.”

If you feel wired and restless, a short walk in the room or hallway may also help. If you feel exhausted and heavy, keep movements smaller and softer.

If you want to understand more about how your nervous system shifts between different states, including these high-energy ones, this simple explainer on polyvagal theory might bring some clarity.

Step 6. Offer yourself one kind, believable sentence

Panic attacks often leave a harsh inner echo. Your mind might say things like “I am broken” or “This will never stop.”

You do not need to argue with every thought. You can simply add one gentle sentence that feels at least 10 percent believable.

Examples:

• “My nervous system had a big reaction. That does not mean I am failing.”
• “This wave is passing, even if I cannot feel it yet.”
• “My body is learning. It is slow, and that is OK.”

If words feel hard, you can place a hand where it feels most neutral, such as your chest or upper arm, and imagine someone kind sitting next to you.

Step 7. Choose one tiny next step

Big decisions can wait. For now, pick one small, concrete action.

Ideas:

• Drink a few sips of water
• Eat a small snack
• Text or voice note someone who feels safe
• Step outside to see the sky
• Wrap yourself in a blanket
• Put on a calm playlist or comforting show

Micro-script:

• “My only job right now is the next tiny thing.”

If you want to understand the bigger pattern underneath your panic and stress, the Stress Loop Quiz can help you see what your nervous system tends to do when it feels unsafe.

Wired vs numb: adjusting your grounding steps

Not all panic after-effects feel the same. Some people feel wired and buzzing. Others feel flat and numb. Many feel both at different times.

If you feel wired and shaky

Helpful options:

• Focus on grounding through the legs and feet
• Use the wall for firm contact, like leaning your back or hands
• Try longer exhales or gentle sighs
• Reduce bright lights and loud sounds if possible

You might say:

• “My body is still revved up. I am giving it places to land.”

A short, repetitive movement, like slowly pacing the same small path at home, can help. Pair it with naming objects as you pass them.

If you feel numb or “not here”

Helpful options:

• Temperature shifts, like holding something cool or warm
• Gentle stretching of hands, shoulders, or ankles
• Looking for patches of color in the room and naming them
• Light self-massage of your arms, shoulders, or scalp

You might say:

• “I feel far away. I am inviting tiny bits of sensation back, very slowly.”

If your body often goes numb during stress, and it worries you, this guide offers gentle ways to reconnect without pushing too hard.

If you are able, a small nourishing action, like a sip of water in a quiet kitchen, may support your system. Even these tiny practices can become part of your long-term healing. To better understand how hydration helps you feel safe, you may read Hydration for Nervous System Regulation.

A 7-day mini plan to practice grounding

You do not have to wait for a panic attack to practice. Gentle repetition can make these steps easier to remember when you really need them.

Each day can take 5 minutes or less.

Day 1

Practice Step 2 (orienting) only.
Look around the room and name what you see, hear, and feel for 2 to 3 minutes.

Day 2

Practice Step 3 (sensory anchor).
Choose one anchor, like your feet on the floor, and stay with it for 10 slow breaths.

Day 3

Practice Step 4 (supportive breath).
Try a 3-count inhale and a 4- or 5-count exhale for a few rounds, only if this feels safe enough.

Day 4

Practice Step 5 (small movement).
Try pressing feet into the floor or hands into a wall, 5 times.

Day 5

Practice Step 6 (kind sentence).
Write down 3 sentences that feel believable enough, and speak one out loud.

Day 6

Put Steps 2, 3, and 5 together.
Orient to the room, choose an anchor, and add one small movement. This is your “mini grounding combo.”

If you like having structure, you may enjoy tracking these states and shifts with a very simple daily journal using certain prompts.

Day 7

Choose a real-life mini stress moment, not full panic, and practice your grounding combo there. For example, before a family call or a crowded store.

Over time, these practices can also support you in widening your window of tolerance little by little, which this daily guide explains in a kind, practical way.

You can repeat this 7-day plan as often as you like, slowly teaching your body that it has more than one option when fear rises.

Common Sticking Points

“I forget everything when panic hits.”

This is normal. Many people feel this.
Possible supports:

• Write the steps on a small card or note in your phone
• Choose just 2 steps as your “emergency version,” such as “feet on floor” and “name 5 things I see”
• Practice when you are mildly stressed, not only in full panic

“Panic makes me shout, cry, or freeze. I feel ashamed afterward.”

Emotional reactions are not character flaws. They are survival states.
You might try:

• After the wave, doing Step 1 (naming) plus one grounding step
• Sharing with one safe person what tends to happen for you
• Remembering that learning new body skills takes time, like learning any language

“Grounding feels fake. I do not notice a difference.”

Sometimes the nervous system shifts by small degrees, not big fireworks.
Instead of asking “Do I feel calm now,” you can ask:

• “Do I feel even 5% less overwhelmed”
• “Is there one part of my body that feels slightly more settled than before”

Change can look like:

• Slightly easier breathing
• Less tightness in your jaw or shoulders
• Being able to focus on one simple task

“My panic is tied to heartbreak, grief, or old pain.”

When panic mixes with emotional pain, your system is carrying a lot. It may help to pair grounding with gentler emotional supports and, if you can, trauma-informed care. You might explore this kind introduction to what trauma-informed care actually is and why it matters.

You can also consider talking with a therapist, coach, or other professional who understands trauma and nervous-system work.

“How do I know if I should get more help?”

Grounding skills are one piece of care. Many people find it helpful to seek extra support if:

• Panic attacks are frequent or intense
• You feel unsafe with yourself
• You are avoiding large parts of life because of fear

You deserve support that does not shame you or rush you.

If you would like a gentle starting point to understand your patterns, you can take the Stress Loop Quiz here.

FAQs

1. How long should grounding after a panic attack take?

There is no perfect length. Some people feel a small shift after 2 to 5 minutes. Others need 15 to 20 minutes or more. You can think of grounding as a set of tiny signals to your body that say “The danger has passed.” Even a short practice may help. You can also take breaks and come back to it.

2. What if grounding makes my panic feel worse?

If a grounding step makes things feel more intense, pause and gently switch to another sense. For example, if breath work is uncomfortable, skip it and focus on your feet or hands. If closing your eyes feels unsafe, keep them open and focus on orienting to the room. You are allowed to adjust or stop any practice that does not feel supportive enough in the moment.

3. Can I do grounding in public, like on a bus or at work?

Yes. Many grounding steps are very discreet. You can press your feet into the floor inside your shoes, feel the chair under you, name objects in your mind, or slowly lengthen your exhale so no one notices. Even quietly pressing your fingertips together can be a small anchor. Over time, you can build a “public version” of your grounding routine that feels doable where you are.

4. Will grounding stop panic attacks forever?

Grounding does not guarantee that panic attacks will never happen again. It is not a magic switch. What it may do is shorten the length of an attack, soften the after-effects, and help your body learn that it has support. Many people find that with practice, the intensity and frequency of panic attacks can shift, especially when combined with other supports like therapy, lifestyle changes, or nervous-system work.

5. Is grounding the same as distraction?

Grounding is less about escaping and more about reconnecting with the present moment and your body. Distraction can sometimes help in a pinch, like watching a show until a wave passes. Grounding is specifically about helping your nervous system feel safer through senses, movement, and kind thoughts. Both can be useful in different moments, but grounding tends to build more long-term skills.

6. What if I feel too tired to do all the steps?

You do not have to. On very hard days, your only “grounding” might be lying down, noticing the weight of your body on the bed, and saying one kind sentence to yourself. That still counts. Small, repeatable actions are often more helpful than big, perfect routines.

More Gentle Reads

If this topic speaks to you, you might also like:

• How to Reset Your Nervous System After Trauma

• 10-minute Nervous System Reset for Overwhelm

• Building Resilience to Withstand the Storms of Stress

If you are curious what kind of stress loop your body tends to fall into, you can take the Stress Loop Quiz.

Disclaimer: This article is educational and not medical advice. If you have health concerns, consider speaking with a qualified professional.