Grounding Techniques to Help with Anxiety
Struggling with anxiety? Let’s talk about it. Anxiety is the consist extreme worry or fear of things that have not happened yet or may not happen at all. Refocusing our attention and feelings can help to ground you in the present moment taking your thoughts off of what’s ahead and/or what is behind.
Lets discuss some grounding techniques that you can use that have shown to be effective at taking your mind off of stressful situations. Also, remember one size does not fit all so if one does not work try another technique.
5 senses grounding
Using your 5 senses can help bring you back to the present moment. It is not only a great distraction but a simple technique that you can try at any time. Start either in your chair or standing still the point is to still your body. Next close your eyes and breath in and out through your nose and count to 3 when you breathe in and count to 3 when you breathe out. When you open your eyes you are going to focus on identifying your senses. Now out loud you need to do the following:
5- things you can see: these need to be things close in proximity to you either in the room or in your immediate direction.
4- things you can feel: again focus on what you can feel in close proximity. Think of things such as how your skin feels, how you clothes feel, the furniture etc.
3- things you can hear: pay close attention to the noises around you. Are you in traffic listen for the cars, the wind, if you are in a store listen for people talking, shopping carts etc.
2- things you can smell: this is pretty self explanatory. Whatever you can smell around you will do.
1- things you can taste: if you know that you feel anxious from time to time and will use this exercise carry pieces of candy with you to make this part easier.
End with taking a deep breathe and then attempt to move forward in calmer manner. If it did not work try it again from the beginning to calm down.
Hold onto something and focus
For this technique find something in your house or close proximity that is textured that you can hold and feel and something that you do not mind looking at to focus your attention on. In the moment bring your full attention to it and describe what it looks like, how it feels in your hand. Make note of all things including how heavy it is, the color and make an effort to focus on every little detail that you might not notice on a regular interaction with it that object. If you know you are going to be in stressful situations keep a small object with you in your purse or pocket to help you do this technique easily. Remember to breathe and come back to the moment.
Distract yourself
The main purpose of this technique is to take your mind off of whatever is causing you worry. Bring your mind back to focus on something that is less stressful and less emotionally draining. You can pick a color and then direct your attention to all things that are that particular color. It is simple for example if you pick blue focus on all things blue in close proximity to you. Another way to distract yourself would be to count backwards from 100, 50, or 25 if whatever number works for you. It takes mental focus so it is a great distraction from your current anxious thoughts.
These activities will help to ground you back into the present moment, distract you from your anxious thoughts and hopefully calm you down so that you can move forward in your activity. Please be mindful these actives are no substitute for treatment of your anxiety if that is needed, but provided as an aide to help give you tools to manage your anxiety in the moment.
