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Grounding Techniques for Anxiety

4/18/2022

9 Comments

 
Grounding Techniques

Grounding techniques are simple yet powerful ways to help us to manage strong feelings in the immediate term. Grounding techniques allow us to connect to the present moment and takes us away from the stories in our mind that often fuel anxiety.   

Grounding techniques are useful for settling ourselves when we’re feeling overwhelmed or have strong emotions. When we practice grounding techniques, we can connect to the present through our body and senses, which can keep ourselves calm.  These techniques help children and teens when they are hyperaroused or hypoaroused and outside of their ‘Window of Tolerance’.

If children or teens find themselves feeling stuck with strong feelings, they can use grounding techniques that are simple but powerful and only take a few minutes. These all help to feel anchored in the present and restore balance in body and mind.  

5-4-3-2-1 Technique
  • Guide teens through the 5,4,3,2,1 technique.  In this technique, they are intentionally taking in their surroundings using their senses.
  • Notice 5 Things you can see (inside room and outside room), 4 things you can feel (teens touch them), 3 things you can hear (guide them to sounds inside the room and outside the room), 2 things they can smell (have some herbs or oils or similar ready) 1 thing they can taste (have a mint or piece of chocolate ready). 
 
Deep Breaths
  • Take 3 deep Mindful Belly Breaths, extending out the exhale. 
  • The exhale switches on the parasympathetic nervous system which is immediately calming.
 
Body Awareness
  • Sit or lie down comfortably. Take a few deep breaths.
  • Place both feet on the floor.  If you are lying down, bend the knees so the feet can press into the floor. Notice how your feet feel and any sensations you can notice.
  • Move your feet up and down for a moment.  Notice any more sensations.
  • Press your palms together, then release. Repeat and notice sensations.
  • Rub hands together, then pause and notice sensations.
  • Take a few more deep breaths and notice any body sensations.
 
Read Affirmations
  • Read out loud a favourite affirmation.  This is best practised and chosen when in a calm state, so it feels like second nature.
  • Have these stuck up somewhere to look at and read when needed.

Soothe
  • Take a nice long shower or bath. 
  • Use essential oils or bath bombs to engage the senses.
 
Connect to nature
  • Sit somewhere in nature where you can soak up the environment.
  • Research shows just looking at pictures of nature relaxes the mind.
  • Close your eyes and feel the sun on your face and listen to sounds.
 
Call someone
  • Call a friend or someone who cares about and share how you are feeling.
  • ‘Naming’ how we feel helps to ‘tame’ how we feel.
  • Share what is worrying you or upsetting you.
 
Move your body
  • Do any type of exercise where you are moving your body.
  • Using your body and focusing on your body is calming to the nervous system and helps to switch off the stress system. 
9 Comments
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4/20/2022 08:01:22 am

Anxiety is something we've all experienced in some way. Many psychologists explain anxiety as a neurological response to a situation in your life that presents danger or threat and causes your body to react in coping mechanisms. This article will talk about one of those coping mechanisms, called grounding techniques for anxiety and it's not what you might think.

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Teknik Komputer link
8/26/2023 10:31:13 pm


What are effective grounding techniques to manage anxiety?

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Canadian Writings link
10/23/2023 02:05:45 am

Grounding techniques for anxiety are invaluable tools for managing and alleviating the overwhelming effects of anxiety. These techniques offer a way to anchor oneself in the present moment, providing a sense of stability amidst the chaos of anxious thoughts and feelings. By engaging the senses through methods such as deep breathing, mindfulness, or simple sensory exercises, individuals can find relief from racing thoughts and physical tension. Whether it's focusing on the feel of grass beneath your feet, the taste of a soothing cup of tea, or the rhythm of your own breath, grounding techniques can offer a sense of calm and control during anxious moments, making them an essential resource for anyone looking to better manage their anxiety.

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tim lim link
2/28/2024 11:37:56 pm

The impact of your words resonated with me, bringing a wave of understanding. Your openness and authenticity enabled me to see things in a new light. I appreciate your courage in sharing your personal journey.

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3/31/2024 09:05:46 pm

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