Grounding Techniques for Anxiety

Anxiety can be debilitating. Left uncared for, it can become pervasive and spread into all areas of life.

Chronic anxiety puts a lot of pressure on the heart, releases stress hormones that make it difficult to sleep and rest, and is emotionally exhausting.

This article will help you discover ways that can bring you immediate relief from anxiety. It will encourage you towards self-care so you can find a way out of anxiety’s trap.

How do Grounding Techniques help deal with anxiety

When anxiety kicks in, it becomes extremely challenging to stop the mind from going into loops of negative thoughts. The trick then is to do something that immediately brings us back to the present moment. 

Grounding techniques are coping strategies that help you connect to the physical world around you, allowing your mind to come back to the here and now. 

Some things to keep in mind:

-        Engage yourself in a grounding technique soon after you start feeling bad. The longer you wait, the harder it can be to find relief.

-        Keep your eyes open while trying the techniques.

-        Stick to one technique for some time before switching to another.

-        Rate yourself on a scale of 1 to 10 both before and after trying a technique so you can measure progress and effectiveness. 

How to ground yourself when experiencing anxiety

Here are some grounding techniques that you can use to overcome anxiety and distress:

1. Touch something you like

If there’s an object you find comforting – a warm blanket, a soft toy, a favorite t-shirt, or anything that you like to touch, feel that object and become mindful of the sensations you feel in your fingers.

You can also touch something cold like a cube of ice or put your hands in water. Notice the sensations in your hands.

2. Make lists

Make categories of your favorite things – food, movies, places to visit, songs, clothes, books, animals, etc. List your top 5 for every category.

3. Repeat affirmations

Affirmations are short, positive sentences that are like votes of confidence you give to yourself. You can repeat one or more of these, in your head or out loud, as many times as you need.

I am safe and secure.

I have faith in myself. I have faith in life.

The universe protects me and takes care of me.

Whatever it is that I am feeling, it will pass.

All is well in my world. 

4. Use the 5-4-3-2-1 Method

Use all your senses to notice the things around you. Find a seat, take some deep breaths, and acknowledge 5 things that you see around you. It could be anything in your immediate surroundings, like a plant, a pen, or a fan.

Acknowledge 4 things that you can touch at that moment. It could be the carpet, a table, or your nails.

Acknowledge 3 things that you can hear – like the sound of a car passing by or a clock.

Acknowledge 2 things you can smell. If you can’t find something around you, you can go to your room and smell some perfume. 

Acknowledge 1 thing you can taste. Become mindful of the taste in your mouth.

5. Breathe

Make yourself comfortable, let your spine be straight, and simply notice the breath come in and out. Acknowledge how the breath goes inside your body, where it makes its way to, and how it reverses. Notice the temperature of the inhale and how it is different from the exhale.

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