As someone who deals with anxiety, I understand the overwhelming sensation of panic, confusion, and fear. It is not a pleasant experience and can hinder joy and mindfulness. For anyone who may be struggling with anxiety, or even stress, grounding techniques may be helpful. Grounding techniques are referred to as strategies or exercises that bring you back to the present, mind and body. It helps you put your focus on something other than your anxiety, thoughts, or other anxiety-related symptoms. There are numerous exercises out there to help with your breathing and focus. If you are experiencing symptoms of anxiety and stress, try some of these techniques out and see which ones work best for you!
- One of the most common grounding exercises is the 5-4-3-2-1 technique
This strategy utilizes all five of your senses and can be used no matter where you are.
5. Look for 5 things you can see and name them. Focus on the object, its color, shape, and physical appearance.
4. Find for 4 things you can feel. Utilize your fingers to touch your surroundings such as the wall, a chair, a desk, or whatever else may be in your reach. You can also focus on how your feet feel on the ground or how your back feels against a surface.
3. Listen for 3 things you can hear. Can you hear birds chirping? Are there cars nearby? Can you hear the wind or people talking?
2. Find 2 things you can smell. Can you smell any perfume? The grass? What does the air smell like?
1. Spot 1 thing you can taste. Did you drink coffee earlier that you can still taste? Do you have gum on you that you can taste?
- If you are in the midst of a panic attack or can feel one coming on, put your hands or face in a bowl of cold water for 15-30 secondsÂ
This technique brings a small shock to the body and can bring you back to the present. It has been found that immersing your body into cold water activates the vagus nerve which then slows your breathing and brings your heart rate down. It also allows the body to release mood-elevating hormones.
- Box breathing, also known as the 4-second breathing technique
This technique is great for taking back control of your breathing. Start by inhaling a deep breath for 4 seconds and then hold it for 4 seconds. Next, exhale that breath for 4 seconds and then hold your breath for 4 more seconds. Repeat this cycle as many times as you need.
I hope some of these techniques will help you. Please note that these exercises are not a cure or replacement of treatment for anxiety. They are tools to help support you through it. If you are struggling with anxiety, stress, or other mental health issues, and would like to speak to a professional counselor, please feel free to contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 167th Street in Tinley Park, Illinois 60477. We would be happy to be of service.
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Written by: Emme D.
Undergrad Intern 2024
CounselingMatters.live 
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