Using counting numbers out of order can be an effective technique for managing panic attacks because it helps shift your focus away from the overwhelming feelings of panic and anxiety. When you experience a panic attack, your body's stress response is activated, leading to a flood of physical and emotional sensations. By engaging in a cognitive task like counting numbers out of order, you redirect your attention to a neutral and structured activity, which can help calm your nervous system.
Here's why it may work:
Distraction: Counting numbers out of order provides a distraction from the distressing thoughts and sensations associated with panic attacks. It gives your mind something else to focus on, breaking the cycle of anxious thinking.
Grounding: Engaging in a concrete task like counting can help ground you in the present moment. Panic attacks often make individuals feel disconnected from reality or overwhelmed. Counting can help reorient you to the here and now.
Regulating Breathing: When counting, you may naturally slow down your breathing and take deeper breaths. Controlled breathing is a common technique to manage anxiety, as it activates the body's relaxation response.
Engaging the Mind: Panic attacks can be exacerbated by catastrophic thinking, where you imagine the worst possible outcome. Counting requires cognitive engagement, making it more difficult for catastrophic thoughts to dominate your mind.
Building a Sense of Control: Panic attacks can make you feel like you have lost control. Counting gives you a sense of control over your actions and can help you feel more empowered in the face of anxiety.
It's important to note that while counting numbers out of order can be helpful for some individuals during a panic attack, it may not work for everyone. Different techniques work for different people, and there are various coping strategies available for managing panic attacks. If you find that counting numbers does not help you, you may want to explore other grounding techniques or consider seeking professional support from a mental health provider who can tailor strategies to your specific needs.