Grounding Techniques for Anxiety
Do you have a hard time staying present?
I know how frustrating it can get when you feel anxious and your mind is racing with worries. The more we struggle against our anxiety, the more it seems to take control of us.
Anxiety, no matter how it manifests or what symptoms you experience, will almost always make you feel disconnected and agitated, as your anxious thoughts are probably regarding something that has already occurred or is yet to come. For this reason, anxiety causes you to lose perspective, which is one of the very things you need for coping and finding a sense of calm. This is where grounding techniques come in!
Grounding techniques are beneficial tools for staying calm and grounded in the face of anxiety-triggering situations. The next time your anxiety wants to take over, try one of these effective techniques for anxiety to help bring you back down to earth.
Practice self-compassion affirmations
When you find yourself in an anxious state, turn to self-compassion affirmations. Affirmations focus on grounding your mind by reminding yourself that you are worthy of peace and fulfillment.
Take a moment to breathe deeply and to close your eyes if you can. Then, recite a grounding phrase such as "I am worthy of love" or "Everything will be ok." Recite this grounding affirmation until you feel a sense of calm wash over your mind and body.
Recite something
Reciting a poem, quote, or song can help your mind focus on the present when struggling with anxiety. The grounding words you choose give you a sense of immediate relief from your symptoms.
Describe what's around you (using all five senses)
Describe what you see, hear, smell, touch, and taste. In this technique, you'll use descriptive words for your environment and what you feel in the present moment.
For example, you might hear the rain falling. When you look outside, you might notice how wet and shiny the leaves look, how it feels a little chilly or humid, and how musty it smells from the rain hitting the pavement.
Not everything must be connected to one thing - as in, you don't have to go out and stand in the rain or stick out your tongue (although water can be quite therapeutic). Instead, maybe you describe the taste of your coffee and feel the warmth of your mug.
Recite an anchoring phrase
Reciting grounding phrases such as "I am here now" or "I am safe" work to help you feel centered emotionally and physically. These grounding words may be simple, but they can help you feel safe and secure.
You can even create your own grounding statements that resonate more with you. The important thing is focusing on the here and now with your statements, rather than the past or future.
Plan an activity-filled day or a trip
Give your mind something positive and grounding to focus on instead of whatever is triggering your anxiety. Planning a day out, a trip, or an event helps you mentally shift gears in a healthy direction. This practice can remind you that you can create something positive out of the present moment – no matter how you feel.
Move around
You might even find that techniques involving movement feel grounding because they engage both your mind and body. Consider taking a yoga class, going for a run or hike, strength training at the gym, or even just stretching out your muscles at home.
Finally, notice how you feel after trying each technique. If you feel calm, hold onto that feeling - use that same technique again. If it doesn't work, or none of these help you, let me know. Together, we can find methods that help break your anxious thought patterns by cultivating more awareness of your thoughts, symptoms, and surroundings.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
