Last week, we discussed how the upcoming holidays can be a source of stress for many people. They can also contribute to anxiety for many people, as well. This time of year also comes with finals (if you’re still in school) or large projects at our jobs. All of these things can contribute to climbing anxiety, which can sometimes be difficult to cope with. We wanted to share some information about grounding techniques this week to help provide a way to stay on top of things before anxiety reaches its peak for many.
What are Grounding Techniques?
Grounding techniques are exercises we perform in order to bring ourselves back to the present when worry or anxiety takes over. They can help center us and relieve some of that anxiety and bring it back down to more manageable levels. Some anxiety can be good for us, as it plays a part in motivation. However, when we’re consumed by anxiety or worry, it becomes detrimental to our ability to function.
The ability to practice some kind of mindfulness in those moments in order to bring us back to the present and outside of our worries is an important coping technique. We need to be able to recenter and let some of that anxiety pass. There are a variety of grounding techniques we can use to do this, with some being more active than others.
What are Some Techniques I Can Use?
A very simple grounding technique involves just closing your eyes, putting your hands flat on a surface (like a desk or table) and putting your feet flat on the ground. If you’re sitting in a chair while doing this, press your back into the chair, too. Then just take a few deep, centering breaths. This can be as many as you need in order to feel calm enough again to continue with what you need to be doing.
Another technique that is common and simple is the 5-4-3-2-1 method. This is where you center yourself in this anxious moment by counting five things you’re able to see, four things you’re able to feel, three things you can hear, two things you can smell, and one thing you can taste. This technique can take mere seconds to perform and can help really bring you back to the present and lessen intense anxiety.
You can also hold something and really focus on the feeling of it. Is it cold? Smooth? What is it made of? Is it heavy? By focusing on this one item, it can help calm your system by forcing yourself to slow down and stop thinking about the worrying thoughts.
In our resources listed below there are also many other examples of effective and easy grounding techniques you can use whenever anxiety creeps up.
What if Grounding Techniques Aren’t Enough?
If you find your anxiety or worry is not responding to grounding techniques or if it’s happening very often, you may need more help. Consider talking to someone you trust about your worries. Some people need to reach out to a counselor for therapy revolving anxiety and some people may need medication to help control their anxiety.
Some anxiety is perfectly normal, but if you’re always feeling on edge and anxious, it may be a sign you need to reach out and get more specialized care than what you can do at home.
Resources:
https://drsarahallen.com/7-ways-to-calm/
https://www.goodrx.com/health-topic/mental-health/grounding-techniques-anxiety-coping
https://healthline.com/health/grounding-techniques
https://www.innermelbpsychology.com.au/grounding-exercises
https://toolkit.lifeline.org.au/articles/techniques/finding-relief-through-grounding-techniques