Familiarize yourself with this list of 14 grounding techniques so you can help yourself become a more relaxed person that’s better equipped to deal with whatever life and anxiety might throw your way.
The 5-4-3-2-1 Method: Identify sights, sounds, smells, tastes, and physical sensations. This can make you feel more connected and in the present moment & puts you in awareness of your surroundings. By the time you’re done with all five of the senses, your mind will be away from what was making you feel anxious, and you will be mindfully in the present.
Deep Breathing: Breathe in slowly and deeply, and breathe out slowly. Imagine all your worry and anxiety leaving your body as you exhale.
Change Position: If you’re sitting down, stand up. If you’re standing up, try sitting down and wiggling your fingers or toes.
Mindfully Eat or Drink Something: Is it hot or cold? How does it taste? What does it smell like? What about its texture? Focusing your attention on those will help shift your thoughts away from the anxious ones.
Journal: Writing down your feelings and what’s happening right now can help you get rid of stressful emotions.
Exercise: Exercise doesn’t have to be planned or extensive. Do a couple of jumping jacks on the spot, or just go for a 5-minute walk to help you change scenery.
Laugh: Laugh even if it’s hard to laugh. Force a laugh until you’re genuinely laughing at how funny or silly it is to laugh for no reason.
Positive Things: Write down a list of 5 positive things in your life and save that list somewhere highly visible.
Counting Awareness: Look around you and count the things you can see.
Mindfully Shower Take a shower and pay attention to every part of the experience. Imagine your worries sinking into the drain with the water and your thoughts being washed away from your hair along with the shampoo.
Send A Text: Check-in on someone you care about through a WhatsApp message. This will provide you with comfort and take your mind off what was making you feel anxious.
Imagine A Good Place: Imagine yourself in a safe and comfortable place. Put yourself there for a few minutes until you feel calmer.
Use Your Voice: Say your name, pick up a book and read the first paragraph you see out loud, or just read out the ingredients of the first product you can find around you.
Read Good News: Look up the news online and read an uplifting story about something going on in your community, the country, or the world.
Click here to read more on how you can practice any of these exercises in more depth on our blog post!