Grounding 2: Grounding Anxiety

Grounding has come up in conversation for me several times this week and, as it is a very healthy skill and tool to have. I thought I might share it with you.Grounding is a technique that helps us reorient to the here-and-now, to bring us into the present. They are a useful technique if you ever feel overwhelmed, dealing with anxious, or dissociated from your environment. Really anything that is uncomfortable and repeatedly affecting your daily life things.

SIMPLE GROUNDING TECHNIQUE

Place both feet flat on the floor

Lean back into your chair and make note of the feeling of the chair under you and against your back.

Cross your arms over your chest

Gently tap your shoulders alternating one side at a time.

5-4-3-2-1 GROUNDING EXERCISE

The 54321 game is a common sensory awareness grounding exercise that many find a helpful tool to relax or get through difficult moments.

PROCEDURE

1. Describe 5 things you see in the room.

2.Name 4 things you can feel (my feet on the floor or the air in my nose)

3.Name 3 things you hear right now (traffic outside)

4.Name 2 things you can smell right now (or 2 smells you like)

5.Name 1 good things about yourself

You should feel calmer and more at ease by the end of the exercise. Repeat the 5 steps more than once if needed. Try out the technique in different situations, you may find it works well for insomnia, anxiety, cravings when quitting smoking or for general relaxation.

These techniques work best if practiced regularly (every morning for example) for about 2 to 3 months in order to create the habit, as remembering grounding exercises in a moment of stress or panic is difficult if it is not something we do on a regular basis.

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