Grounding Technique for Anxiety

Everyone has had or will endure some form of anxiety provoking situation in there life such as an exam at school or something that is just constantly worrying you and gives you that sick feeling in the pit of your stomach or you find it hard to sleep.

For so many people, Anxiety is, 'just a thing that everyone goes through'. Many people aren't educated on the difference between Anxiety and an Anxiety disorder. Whilst still having some of the same symptoms, an Anxiety disorder can interupt someones day-to-day life whereas Anxiety is just that one situation, like taking an exam or having an interview as soon fades shortly after. Most people who suffer from an Anxiety disorder do tend to crossover into a few or more different types of Anxiety.

Anxiety disorders can be treated with psychological therapy such as congnitive behavioural therapy (CBT) or medication in order to control the anxiety. CBT is a way in order to 'retrain' your brain and it's thinking habits. Grounding technique is a really good way in order to focus your mind when you are in an anxious state.

Grounding is a technique that helps someone feel in the pesent. This skill can be really helpful in managing overwhelming feelings and/or intense anxiety. It can help someone mentally focus from an instense emotional state. This technique is really good as they are items in which you can carry around with you on a day-to-day basis as sometimes you can never really be certain when you may get extremley anxious.

Grounding Techique involves your senses, you can choose one (or a few) things that make you feel safe and grounded for each or your senses.

Some of mine personally include:

Smell: My favourite scented candle, that I can burn to keep me relaxed.

Touch: I have a small Me to You bear which I was given from my Nan and it is the softest thing! I used this a lot at University when doing presentations and exams.

Taste: Cherry drops. These takes me back to being a child when I remember everything being calm and happy.

Hear: Music, listening to my favourite music and artists that inspire me really helps relax me.

Sight: A small picture of my family that I have from when we went on a mini golf day.

This helps in a situation where you feel anxious or if you suffer from flashbacks, anxiety attacks or panic attacks this is also really helpful. It works but getting your thoughts out of the past (current threat or trauma) and into the present (safety).

Practicing this technique is key, learning what works best for you - whether that's simply just talking to yourself and saying, 'everything is going to be OK' or 'I am safe, I'm not in any danger,' or whether its doing something more physical like this technique.

If you don't carry these objects/things or physically cannot carry them around then not worry, I have an alternative! Using 5, 4, 3, 2, 1. When your in this kind of situation, remind yourself you're in a safe space, look around, notice colours, people and shapes around you. Listen to the noises. Notice how your clothes feel on your skin and you keep are firmly on the ground. Make sure to breathe mindfully and think about 5 things you can seem 4 things you can hear, 3 things you can touch them (and go touch them), 2 things you can smell or like the smell of and 1 thing you can taste or like the taste of. Take slow deep breaths and focus. Remember to keep using positive coping statements and talk to someone about it, friend, family member or someone you trust.