Why Use Grounding? Can I Really Be Stronger than My Anxiety?
Anxiety is a state of worry, fear, or panic, typically in response to uncertainty and the perception that the environment might not be safe. The problem is that anxiety tends to overload us with even less helpful emotion and in large quantities that take away from our ability to function and calmly find a solution. Below are some grounding techniques to reduce anxiety. Grounding techniques are quick and effective ways to come back down to earth and regain a sense of control and security in the moment. When we resist the urge to get swept away into our bodies, we become powerful problem-solvers and communicators. Overtime, this helps to raise our confidence and senses of self-awareness and control!
Five Grounding Techniques:
1. Diaphragmatic Breathing – a technique that retrains the body to breathe in a deeper and more productive way. This also signals to the anxious brain and body that it is safe to relax.
Sit or lie down in a comfortable position.
Place one hand on your chest and one on the top of your stomach where it meets your ribs.
Inhale deeply into your stomach so that your bottom hand moves with the expansion, but the top hand does not.
Close your eyes if you feel comfortable doing so.
Now Inhale deeply through your nose for a count of 6 seconds, making sure that only your bottom hand (the one on your stomach) moves.
Hold your breath for about a second.
Exhale slowly through your mouth for a count of 6 seconds.
Repeat this process 10 times or until you feel notably calmer and clearer.
2. Progressive Muscle Relaxation – a technique for improving awareness of where the body tenses up and targeting those muscles for relaxation. It helps to first tense the muscle even further and then let that tension go, so as to build even more awareness of the contrasting feelings.
Find a quiet space where you can sit or lie down comfortably.
Think about the differing muscle groups in your body.
Start with your toes. Think about your toes and tense them for about 5 seconds.
Release the tension and notice the sensation of relaxation for about 10 seconds.
Work your way up through your body (feet, legs, abdomen, chest, arms, and face), tensing each muscle group for 5 seconds and then relaxing it for 10 seconds.
After you are done, any muscle group can be repeated to induce even more relaxation in particularly tense places.
3. Mindful Observation – an exercise to engage the mind in a heightened sense of awareness. This is accomplished by only focusing on what is occurring in the here-and-now (not on thoughts and "what ifs").
Choose an interesting object to focus on (e.g., a candle, a leaf, a piece of art).
Observe the object closely. Notice its color, shape, texture, and any other curious details.
Describe the object to yourself in as much detail as possible.
Continue to shift your focus from any anxious thoughts that arise back to the present moment and only the object that you are observing.
4. Safe Place Visualization – the brain reacts to what it's focused on and, based on that, has the power to influence the body. When we give our brains a safe and relaxing scene to focus on, the body follows by activating its relaxation response.
Sit or lie down comfortably and close your eyes.
Imagine a safe and calming place (e.g., a beach, a forest, a cozy room).
Is there a particular memory that you associate with feelings of love and connectedness? Perfect! Hold that in your mind as tightly and vividly as you can. Where were you? What were you doing? Who was there?
Engage all your senses in the visualization. Imagine the sounds, smells, sights, and textures.
Spend a few minutes in this place, allowing yourself to feel relaxed and safe.
5. 5-4-3-2-1 Grounding Exercise – This follows the same logic as the Mindful Observation exercise. We take information in through our 5 senses. When we only pay attention to what we can take in through our 5 senses, we experience a heightened sense of the here-and-now and make it so much easier to recognize that the present moment is safe.
Find a quiet space where you can sit comfortably.
Look around and identify:
5 things you can see (e.g., a picture on the wall, a plant).
4 things you can touch (e.g., the texture of your chair, your clothing).
3 things you can hear (e.g., distant traffic, a clock ticking).
2 things you can smell (e.g., coffee brewing, fresh air).
1 thing you can taste (e.g., a sip of water, the taste of toothpaste).
Take a few deep breaths and focus on these sensory experiences to ground yourself in the present.
If you are suffering with symptoms of anxiety, help and healing are available. Skyline psychologists are anxiety specialists and trauma-informed clinicians. We are qualified to provide support and evidence-based methods of treatment for anxiety, stress, trauma, and PTSD. Contact us to provide information about what you have been experiencing and ask us how we can create a unique treatment plan for you.
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