Anxiety can wreak havoc on your mind and body. It tends to become stronger as you focus on the “what-ifs” of life. Maybe you can’t stop thinking about something you did in the past that you regret. Maybe you’re worried about something that hasn’t happened yet and might not actually occur.
The biggest problem with anxiety is that it can cause your mind to wander to extreme places. It can make past mistakes seem worse and the uncertainties of the future seem darker and more damaging.
One of the best ways to soothe anxiety is to ground yourself. Stay focused in the moment and keep yourself rooted in the present. Of course, that can be easier said than done when you’re not used to it. Thankfully, it’s never too late to start.
With that in mind, let’s cover a few effective grounding techniques you can start using right away to soothe anxiety no matter where you are.
1. Deep Breathing
Deep breathing exercises can be incredibly effective for keeping you grounded and present when things start to feel overwhelming. While there are different breathing techniques you can use, start by simply breathing in slowly and deeply through your nose, and out through your mouth.
Pay attention to the sensations you feel while breathing slowly. Focus on filling your lungs with air and feeling the release as you exhale. A few slow, deep breaths can calm your nervous system and bring you back to the moment.
2. Get Moving
Instead of giving your attention to your anxious thoughts, focus on your body. Engaging in gentle movements can help you become more aware of your bodily sensations. Things like stretching, walking, or even something as simple as wiggling your toes can cause you to tune into the physical sensations of movement rather than the worries of anxiety.
3. Touch Different Textures
Consider carrying something with you that feels soothing to the touch. It could be a smooth stone, a piece of soft fabric, or anything you find comforting. If you don’t want to bring something with you, look for those things when you’re out somewhere and feel anxiety taking over.
Touching a comforting texture — or finding several things to touch — will again bring you back to the present. You’ll pay attention to the physical sensation rather than the mental distress. Depending on what you touch, it can also soothe you and calm your nerves, so you’ll let go of your anxious thoughts faster.
4. The 5-4-3-2-1 Technique
This counting technique is something a lot of people swear by because it’s so simple and effective. If you start to feel anxiety creeping in, shift your focus by identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Some people find it helpful to carry pieces of hard candy with them to suck on for this exercise. It’s another way to bring you back to the present and remind you to stay grounded, and it can be done anywhere.
5. Describe Your Surroundings
If you don’t want to count different things, a more simplified method is to simply talk about your surroundings. Start naming things you see around you and talk about them in detail. If you’re outside and you see a tree, talk about its leaves, its trunk, and any animals that might be living in it. The more detail, the better.
Need More Support?
While these individual grounding techniques can go far when it comes to soothing anxiety, the bigger issue should be managed with an anxiety therapist. The good news is that anxiety is often very treatable. However, it requires the right kind of support and guidance. That’s not something you should have to do on your own.
Counseling will help you understand what’s triggering your anxiety while offering additional tips on managing it effectively.
If you’re ready to take that step, please consider reaching out for help today.