Grounding Techniques for Anxiety
The act of grounding is a way to pull yourself out of an anxiety riddled moment and into a moment of awareness. There are different methods that you can try in order to achieve clarity during a moment that seems too overwhelming to bear. If you’re looking for grounding techniques for anxiety, you’ve come to the right place.
Disclaimer: It’s important to remember first and foremost that anxiety is a huge problem for many individuals. So if you’re struggling with it, know that you’re not alone. While these techniques are particularly helpful for individuals with anxiety, they can also help individuals struggling with other mental health issues. Though grounding techniques are coping mechanisms, they are not a replacement for therapy and should be used in conjunction with it. If you or someone you know is in need of crisis support, please call the Suicide Prevention Life Line 1-800-273-8255.
5-4-3-2-1 Method
The 5-4-3-2-1 method is one that has been utilized by therapists and patients for years as a successful way to pull someone out of an anxiety attack. It incorporates counting down and using your senses to note things going on around you. This works as a distraction and grounds you by reminding you of where you are, what you are surrounded with, and that nothing has changed. You are safe in this moment. This grounding technique works like this:
5- Look around and point out five things that you can see around you. An example would be the carpet, a desk chair, your dog, your hair, etc. Anything that you can see with your eyes in the space around you.
4- Feel around and point out four things that you can touch around you. Try to make these things different than the things on the first list, but don’t think too hard about it. An example would be your leg, the cup on the table, the door, etc. Anything that you can physically touch and feel.
3- Listen and point out three things that you can hear around you. You may hear birds chirping, the sound of the fan, your own breathing, etc. Focus on these sounds.
2- Use your nose and point out two things that you can smell around you. It could be your perfume, your air freshener, paint, smoke, laundry detergent, anything that you can smell.
1- Using your last sense, taste, point out one thing that you can taste. What is the taste in your mouth? Is it good like gum, or bad like leftover coffee?
Go on a Walk
Going on a walk is a great way to ground yourself, but remember that this is a mindfulness walk! Take your phone with you for safety but leave it in your pocket unless you need it for an emergency.
Use your walk to reconnect with the world around you, which will in turn disconnect you from your anxious thoughts. If you’re struggling to keep your mind off of a difficult topic, count your steps. Count your breaths. Focus on the sounds of the birds around you or the dogs barking. Look at all of the flowers you pass and count how many red cars you see. How many children are out playing today?
Focus all of your energy on your walk and on what is happening around you. Doing this will help you to let go of your anxious thoughts for the moment. How does it feel to just step on the ground? Take it slow.
Describe the Space Around You
Similar to the 5-4-3-2-1 method, describing the space around you is a great way to pull yourself out of an anxious episode.
Breathe, then focus on nothing but the things around you. When you feel a thought enter your brain that is not about your surroundings, listen to it, accept it, then let it go. Do not try to repress it, and instead let it pass peacefully without dwelling.
Use as much detail as you can to describe your surroundings. What color is the ceiling? What is the texture like? Is the room you’re in decorated nicely, or could it use some work? What would you improve if you could? What do you hear in the background? Where are these sounds coming from?
Ground Yourself Where You Are
If you feel too anxious to move, that’s okay. Bring the grounding techniques to where you are. Sit down in a chair, lay in your bed, do whatever feels comfortable to you.
Acknowledge where you are. What does it feel like? Scoot as far back as you can in your chair, sink as deeply into the bed as you can. Can you feel your body? Notice what different parts of your body feel like and how they’re making contact with the surface beneath it. Maybe your hand is barely grazing the comforter, while your leg is hanging over the edge. How does this feel? Breathe for a count of three, and then close your eyes. Continue noticing your surroundings.
Allow yourself to get lost in the way that your body feels connecting with the surfaces it is resting on.
Put Your Hands in Water
Putting your hands in water awakens the senses and gives your brain something to focus on other than your anxiety.
First, let your hands rest in warm water. How does this feel? Slowly turn the water to cold and focus on the cold water. Allow your brain to focus on the sensation of being cold, acknowledge the way that your body reacts to the cold. Go from warm to cold, back, and forth, awakening your senses and focusing on the way you physically feel from the water streaming over your hands.
Anxiety is Scary. You’re Not Alone!
With these grounding techniques in mind, you’ll be a few steps ahead next time anxiety strikes. In the moment, remember to breathe and focus on your surroundings. Use your senses and allow yourself to feel.
Counseling for Anxiety
If you’re tired of trying to manage your anxiety alone, it may be time to consider anxiety therapy. I am confident that I can help you gain control of your symptoms and get support for anxiety. To schedule a free, 15-minute consultation or to find out more about how I can help, please reach out today!
