We are currently living in a fast paced world, where we often face stressful situations that might induce anxiety. When anxiety strikes, it can feel overwhelming, making it challenging to stay present and centred. Fortunately, there are powerful techniques that can help us regain control and find peace amidst the storm. Let’s explore some effective grounding techniques to tame anxiety and bring about a sense of calm and balance.
1. Box Breathing
Box breathing, also known as square breathing, or 4-4-4-4 breath, slows the heart rate and deepens concentration. This breathing technique which comes from Navy SEAL training, is thought to heighten efficiency, performance, concentration, and stress relief.
Start by releasing all of the air from your chest and hold your breath for 4 seconds, then breathe in through the nose for 4 seconds, then hold your breath for 4 seconds, then exhale out of the nose for 4 seconds. If you can, repeat this cycle for 5 minutes to feel the effects.
2. Engage your senses in the current environment
You can start to engage your senses by describing details of your environment to reconnect with your surroundings. You can describe colours, smells, sounds, and textures, plus you can do this anywhere. For example, “I’m sitting on this wooden chair, the walls are blue and I can feel the wind from the ceiling fan.”
3. Grounding object for you to touch
Touching an object with a unique texture or weight will distract you from your thoughts, leading to calming your anxiety or panic attacks. Keep a special item with you, such as a smooth stone, a piece of jewellery, or a stress ball. When anxiety arises, hold or touch the object, focusing on its texture and weight. This action can serve as a comforting anchor during times of distress.
4. Change positions
Changing positions is a simple yet effective grounding technique that involves physically altering your body's posture or location to bring yourself into the present moment. For example, if you are overwhelmed when standing up, you can try sitting down. Or, if you are inside, walk outside for a scenery change. This will help with breaking the cycle of anxiety and bring you back to the present moment.
5. Journaling
Try journaling to channel out any thoughts that you have. It does not have to be neat or in complete sentences. Taking the time to put your thoughts and feelings into words can help you process them, gain clarity, and reduce stress. Anxiety journaling provides instant, temporary relief from overwhelming thoughts. It helps you face anxious thoughts, and even embrace them. If you don’t have a journal with you, use your smartphone.
Anxiety doesn't have to control your life. By incorporating these effective grounding techniques into your daily routine, you can tame anxiety and regain a sense of balance and control. Remember, everyone is different, so experiment with these techniques to find what works best for you. With practice and patience, you can build resilience and lead a calmer, more fulfilling life.
References:
- https://www.confidentlife.com.au/5-quick-ways-to-ground-yourself-when-anxiety-hits/
- https://www.self.com/story/grounding-technique-nature
- https://www.mindbodygreen.com/articles/grounding-techniques#mbg-J5kQcUpbNd
- https://www.mindbodygreen.com/articles/breathwork-for-anxiety
- https://www.banyanmentalhealth.com/2022/01/11/grounding-techniques-for-panic-attacks/
- https://www.betterup.com/blog/anxiety-journaling#:~:text=A%20great%20coping%20strategy%20is,vulnerabilities%2C%20which%20can%20reduce%20stress.