This is a pretty accurate representation of a panic attack, and the use of the breath as a tool to manage the symptoms. For those that watch Ted Lasso, we get to see the progress that Ted has made with Dr. Sharon in learning a coping mechanism for anxiety. He has learned his cues that a panic attack is coming and has developed tools to fend it off. The look of relief and accomplishment at the end says it all.
Tips for fending off a panic attack as demonstrated by Ted:
1. Identify. Learning the first signs of a panic attack are important in them not taking over. For Ted, it seems to start with rapid heartbeat and a ringing in his ears.
2. Focus on the breath. The goal is for these deep, cleansing breaths Ted shows here; ensuring that the exhale is longer than the inhale. Thinking only of the breath helps to mitigate the intrusive thoughts as well as calm the body.
3. Grounding. You see Ted place his hand on his chest, which is great. It helps keep one in touch with the body and acts as self-assurance that I am, in fact, okay. Find something that brings you back to the present.
4. Self-talk. Repeating a phrase that soothes your anxiety can shift your focus enough to stop the attack. Ted repeats “It’s okay”. Find a phrase, or a few, that reassures you to use in these moments.
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William Schmidt Counseling 