Anxiety can be a normal response to stress, but when it begins to affect your day-to-day life it’s important to find ways to manage it. Grounding is a tool used in psychology that forces a reconnection with reality and offers a distraction from the anxiety-producing situation. Grounding is an easy and effective way to reduce anxiety and stay connected to the present moment. Read on to explore different grounding techniques and how they can aid in managing anxiety.
When our bodies are stressed, we lose the ability to access the area of the brain that controls emotions and rational decision making. When we’re not able to think clearly, it can cause a situation where anxiety escalates and we lose control of our response. Grounding techniques can be used to help switch off the fight or flight response mode and allow us to access the prefrontal cortex, which gives us better control over our emotions.
Grounding techniques involve focusing the mind on something in the present moment, such as your breath or an object in your environment. This helps shift your attention away from intrusive thoughts that can spiral into anxiousness or panic attacks. Grounding techniques can also be an effective way to reduce physical sensations that accompany anxiety such as muscle tension or rapid heartbeat.
Grounding techniques can be done anywhere, making them highly convenient for when anxiety escalates. Examples of commonly used grounding exercises include:
- Mindful breathing: Focusing on each inhale and exhale of air while paying attention to the sensation of air entering and leaving the body
- Five senses exercise: Connecting to your current environment by noting 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste
- Body scan: Tuning into each individual part of the body starting from head to toe while noticing any physical sensations
- Nature connection: Getting outside while noticing elements of nature like trees or clouds
These simple yet effective practices provide a much needed break from stressors that cause anxiety and allow one to reset before returning back into their daily lives feeling more refreshed and calm. Taking some time out of your day just for yourself is a great step toward learning how to manage anxiousness so that it does not become overwhelming. Start slowly by incorporating short but frequent breaks throughout the day where you practice a grounding exercise. Even a few moments a day can have a profound impact on stress levels over time. By practicing these techniques, they’ll become part of your toolkit which you can quickly access to stay in control of our emotions when a tough situation does arise.
