Your breathing might become shallow, and your heartbeat may quicken to match your panicked thoughts.
Experiencing anxious thoughts can be overwhelming.
But using grounding techniques can help you learn how to manage your anxiety.
In the spirit of getting grounded, take a deep breath before you go through this article.
Use this moment to intentionally slow down.
There is no need to rush.
What are grounding techniques?
Grounding techniques are ways of calming yourself down by creating a connection to the here and now.
It literally means to “ground” and anchor yourself to the concreteness of the present.
Although the experience can’t be eliminated altogether, itcanbe managed.
That’s where grounding techniques come in.
Anxiety happens through a cascading physiological response.
The best grounding techniques for anxiety.
A note: While you’re working on grounding yourself, shine an empathetic light over your anxiety.
Physical grounding techniques:
4-7-8 breathing.
Conscious breathingcan wash away unwanted stresses and balance the nervous system.
It’s a useful tool to promote peace and relaxation in the body.
“You start by exhaling all of your breath through your mouth,” de la Rosa advises.
You repeat this cycle of breath at least 4 times."
“It essentially helps your body feel safe and relaxed and can quell anxious thoughts,” he explains.
5-5-5 breathing.
5-5-5 breathing is another breathing exercise, this one mapped out in sets of five.
Breathe in and fill your lungs for five seconds.
Then hold your breath for five seconds, and exhale for five seconds.
Repeat as often as necessary.
Tense and release the tension.
“Try tensing your handslike making fistsfor several seconds and then releasing the tension.
Clenching your fists allows you to channel the energy of the emotion in your hands, then release it.
“It can help distract you from some intense anxious thoughts or physiological experiences in your body.”
Stretch your body.
When you stretch your body, you are redirecting your attention to any tense muscles.
Notice if your neck or shoulders are stiff.
If they are, take a moment to relax them.
As you’re stretching your muscles, feel how your muscles contract when you activate different parts.
How does it feel in the areas where you store stress, like your shoulders and neck?
Take a beat to observe your muscle groups in between your tense and relaxed state.
After a while, you should experience some relief from any agitating thoughts.
Change positions.
Shifting a position may sound small, but this tiny action can have a mighty effect.
“Stand and stretch your arms up and let them float back down slowly.
Or if you’re sitting, press your feet firmly into the floor, then release.
Pay attention to the subtle shift in sensations,” she says.
Touch something.
Maynard recommends using objects with unique textures or weight for extra sensation.
This is a somatosensory technique that can remind you of what’s really happening in the moment.
Keep your perception focused on your sensations and current surroundings.
Feel the changing temperatures.
Maynard advises using this method if you want to quickly move your attention away from anxiety.
The 3-3-3 method.
“The 3-3-3 rule for anxiety is simple.
If you enjoy the exercise, look for more nuance.
Can you name that particular shade of color of the object?
How does the noise sound to your ears?
Are your joints stiff when you stretch?
Mental grounding techniques:
Think of something else.
Maynard explains you could interrupt anxious thought spirals by simply turning your brain in another direction.
Try not to force your perception and just bring curiosity to what’s around you.
Visualize a safe space.
Close your eyes and connect to your breath.
Visualize the roots growing with the soil underneath, and the strength of the earth.
As you continue breathing, imagine your breath blooming past your head and how it feels.
When you’re doing avisualization exercise, you could imagine anything that brings you peace.
Perhaps it’s a beach, forest, or bonfire.
What do the waves feel like?
How do the trees sound when the wind plays with the leaves?
Does the bonfire smell like s’mores?
Say what you’re observing out loud.
Look at the time.
What’s around you right now?
What’s in the room you’re in?
It doesn’t have to be what’s around you either.
If you’re stuck, get creative with your thoughts.
Isolate your anxiety from yourself.
In those instances, Maynard recommends imagining your anxiety as something separate from yourself.
“Draw or describe it as a little gremlin puppet, an animal, or a cartoonish ghost.
Then you might mentally narrate the story of your interactions with anxiety,” she says.
Journalingevokes a deeper relationship with yourself and your emotions.
Distract yourself.
“Another mental grounding exercise can be the use of distraction,” de la Rosa says.
“you’re free to find a favorite TV show/movie to watch when you are feeling anxious.
Use humor.
On the subject of distraction: Research has confirmed thathumor is a protective factor against anxiety1.
Tips for practicing grounding techniques effectively:
Set aside judgment.
Shift your focus to what’s in front of you; that’s all that matters.
If you’re experiencing presence, then you’ve grounded yourself.
Be patient.
When you ground yourself, you may feel immediate effects, or it may be an incremental process.
Exercise patience with what you’re experiencing.
Adapt any technique as needed to make it work for you.
The best news is that grounding doesn’t require a step-by-step protocol.
Feeling more in control
Building self-awareness in the moment is vital to your overall well-being.
It helps you find control by remembering your wayward thoughts are not in charge of youyou are.
When to see a professional.
Using ground techniques may helpreduce your anxietyquickly, but it’s not a catchall solution.
FAQ:
How long should I ground myself daily?
As often as you need.
What is the 5-5-5 game for anxiety?
It’s a breathing exercise mapped out in “fives” for you to remember quickly.
To start, you breathe in and fill your lungs with your breath for five seconds.
Then hold your breath for five seconds and exhale for five seconds.
Repeat as often as necessary.
The takeaway.
If you’re anxious often, Maynard recommends using grounding throughout the day.
you might start small with just a few seconds and do more if you have time.
Anxiety is a natural part of life, so it should be accepted without any shame.