Anxiety is one of the emotions that everyone can experience in their lives. Situations like stage performances, public speaking, job interviews, and new responsibility, are some examples that make even the calmest person feel a little anxious. For these situations, there is a technique called Ground Technique, which can ease your mind when you are in an anxious or panicky state. It helps you put to the ground in the present when your mind is bouncing around between various anxious thoughts.
What are Grounding Techniques?
The term “Grounding” refers to a mental and physical exercise used to regain control of your mind and body after experiencing anxiety or other related problems. In addition to helping people with anxiety, grounding techniques can help those with PTSD, dissociation, and overall stress.
Flashbacks or distressing memories associated with trauma can cause a great deal of anxiety and discomfort. Instead of worrying about circumstances in their lives that may be beyond their control, grounding enables people to concentrate on themselves in the here and now.
Grounding techniques are an attempt to center yourself in the present so that anxiety is not as overwhelming rather than a treatment for anxiety. They can be used as a prophylactic measure to manage anxiety. It is crucial because if you can develop reliable coping mechanisms, you can eventually take action to eliminate it permanently. Moreover, they are one of the few methods that can apply while experiencing extreme anxiety, such as a panic attack.
The fact that grounding can be done anywhere and in practically any circumstance is one of its advantages. People with various developmental and intellectual skills can learn these comparatively basic strategies. When anxiety comes, all you need to do is keep one or two things in mind. Consider it as a flexible and helpful tool in your weapon against anxiety.
Grounding Techniques To Cope With Anxiety
Grounding techniques or exercises are categorized into three main categories, Physical, Mental, and soothing grounding exercises.
1. Physical grounding techniques
Physical grounding techniques or exercises are designed based on the five senses and are possible to perform at any place.
- 1. Put your hands in the water
- 2. Pick up or touch items near you
- 3. Breathe deeply
- 4. Savor a food or drink
- 5. Take a short walk
- 6. Hold a piece of ice
- 7. Move your body
- 8. Try the 5-4-3-2-1 method
Keep concentrated on water, how it feels or runs on your fingers, hands, and palms, and how your skin feels after some time. If you concentrate properly you can find the differences, and that helps relieve your stress unknowingly.
Touch the things around you and find out how different each one is, in terms of weight, height, texture, color, temperature, etc.
Take a deep breath rhythmically, inhale slowly and exhale deeply just like in and out.
Don’t just eat the food but enjoy its taste, smell, and texture. Whether bite or sip, take small amounts and allow yourself to enjoy without hurrying.
A small one can show a very big difference. Follow the rhythm of your footsteps and enjoy the nature around you.
Holding an ice cube makes you not think of anything unknowingly. It completely drags all your attention with its sudden and sharp sensation.
Stretch your body to relax your muscles. Do some exercises like jumping, jogging, and stretching leg muscles, and hand muscles.
Working backward from 5, use your senses to list things you notice around you. For example, you might start by listing:
- 5things you touch from where you’re sitting
- 4things you hear
- 3things you can see
- 2things you can smell
- 1thing you can taste
2. Mental grounding techniques
For quick mental distractions, the below-listed grounding techniques will help you and get back to you in the present times!
- 1. Play a memory game
- 2. Think in categories
- 3. Use math and numbers
- 4. Recite something
- 5. Make yourself laugh
- 6. Interview yourself
- 7. Visualize a daily task you enjoy
- 8. Describe what’s around you
Look at a picture for a minute or 2 and turn it back, then list out the things how much you remember and their exact places too.
List out the categories that we daily use or know well, such as vegetables, greens, flavors, countries or names, etc.
Even if you aren’t a math person, numbers can help you distract from anxious topics.
Try to remember a poem/song or story from your childhood. Recite it inside your mind until you remember it completely.
Think of your good friends and the crazy moments you spend with them or crack a joke for yourself.
Think of your good friends and the crazy moments you spend with them or crack a joke for yourself.
If you like cooking, for example, think about how to create a new taste by combining 2 different flavors or ingredients.
Watch your surroundings carefully by using each sense at a time and be detailed to yourself about your experience.
3. Soothing grounding techniques
These soothing grounding techniques help to comfort oneself in emotional distress. These can help improve positive things, and good feeling and avoids negative emotions.
- 1. Think about someone you love
- 2. Practice self-kindness
- 3. Spend some time with your pet
- 4. List favorites
- 5. Visualize your favorite place
- 6. Plan an activity
- 7. Touch something comforting
- 8. Listen to music
Think or dream of your loved one’s face, appearance, and voice, and take a walk with them. It makes people smile and forget panic moments.
Repeat kind, compassionate phrases to yourself: You’re having a rough time, but you’ll make it through. You’re strong enough, and you can move through this pain. You’re trying hard, and you’re doing your best. You can do this!!
Say it, either aloud or in your head, as many times as you need.
If you have a pet, spend some time with it. Just like playing ball, taking a walk, going for a jog, feeding them, etc.
Make a list of your top 3 favorite things in various categories, as many as possible, like food, sports, movies, music, books, flowers, trees, fruits, comics, places, etc.
Think of your favorite place, when you went there, what things you did and how you enjoyed and with whom. Try to recall it!
Choose any of your favorite activities, like riding a bicycle, watching a movie, reading a book, or going for dinner at your favorite restaurant with your best friend.
Cuddle your favorite blanket, pillow, clothes, or toys that make you feel at ease.
Turn on your favorite music, which you like to sing, dance to, or with lyrics that you like most.
All the above-listed grounding techniques or exercises are not the treatment for anxiety but they can help you relieve the anxiety at the moment. But be sure to consult a professional to get the right psychotherapy treatment for anxiety.
We at teletherapy can help you get treated through online therapy, so you can feel at ease and save your time visiting in person.