When anxiety spikes, it can be hard to get a grip on it. Your thoughts and heart are racing, and your body feels unsettled. In these anxious moments, grounding techniques that help bring your nervous system back to the present moment come in handy.
Here are some practical grounding techniques that many people find effective.
The 5-4-3-2-1 Sensory Exercise
Grounding works by shifting your brain out of threat mode and reconnecting you to your body and surroundings. One way to do that is to find something that anchors you in the present moment. The 5-4-3-2-1 exercise allows you to do just that. If you’re feeling particularly anxious, use this method by focusing on 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Engaging your senses can help reduce feelings of overwhelm and anxiety.
Feet on the Floor Grounding
Anxiety often makes us feel untethered. Sometimes, you just need to remind yourself that you are physically grounded even in anxious moments. One way to do this is by placing both your feet firmly on the ground and intentionally making note of the pressure and support beneath you. The physical anchoring can create a sense of stability.
The Box Visualization
Sometimes anxiety can be managed more easily when it is all put into one place. The box visualization exercise involves imagining placing all of your anxious thoughts into a box, closing it, and putting it onto a shelf. It is a reminder to yourself that even if anxiety exists, you can return to tackle it later when you’re in a better headspace.
Help is Available
Not every grounding technique works for every person, but it doesn’t mean that you’re necessarily doing it wrong. It just means that your specific nervous system may respond better to different approaches.
Our licensed therapists at Suffolk Counseling Services are here to walk you through helpful techniques that are tailored to help your anxiety. Contact us today to schedule an appointment.
