We’ve talked before about the many methods of managing anxiety, but sometimes our anxiety is so powerful we need some way to provide instant relief, rather than long term strategies. So today we’re going to map out five different techniques you can use at home for grounding anxiety. These techniques will help you decrease the feeling of anxiety when it’s overwhelming and help you stay grounded in the moment so that it doesn’t incapacitate you.
Mindful Breathing
Have you heard of the 4-7-8 breathing technique? This technique helps to quiet the distractions around you that may be overwhelming or over-stimulating, and refocus your attention solely on your breathing. This in turn, helps you get back in tune with your body & feel grounded, and less anxious.
In order to make use of this technique, you just need to follow a few steps:
- Sit comfortably, preferably with your back straight for optimal breathing
- Inhale slowly through your nose (keeping your mouth closed) while you count to four
- Then, before exhaling, hold your breath for a count of seven
- Exhale through your mouth, making a whooshing sound as you breathe out, for a count of eight.
- Repeat for a total of four breaths
Chair Technique
Like the 4-7-8 breathing technique, the chair technique is about bringing your awareness back to your body and away from the distractions around you. In this one you:
- Find a comfortable chair to sit in where your feet touch the ground
- Sit with your back all the way pressed against the chair so you can feel it touching as much of your body as you can
- Take note of the way the chair feels against you–what sort of material is it? How does that material feel against your body?
- Then, focus on your feet on the ground. Push your heels and the balls of your feet more firmly against the floor–how does it feel? Can you feel every part of the bottom of your foot?
- Imagine your energy has a color. Then picture that energy slowly draining from the very top of your head, all the way down your body to where your feet meet the floor.
- Take note of how each part of your body feels as you see the energy leaving them.
5-4-3-2-1 Technique
This technique is about all five senses, rather than the previous one which focused mainly on touch. Focusing on all five can help you force yourself back into the present. It goes like this:
- Name five things you can see from where you are
- Name four things in the room you can touch (& what would they feel like?)
- Identify three things you can hear–maybe a bird outside, or the air conditioner kicking in.
- Identify two things you can smell
- Then find one thing you can taste
The Crown Technique
This one is extremely simple. Just take one hand and rest it on the top of your head. Close your eyes if necessary, make your grip firm but not hard. Focus on the feeling of your hand at the top of your head–what does it feel like?
Expel the Extra Energy
Sometimes, the anxious energy we feel is too overwhelming to be able to focus on completing any of the above techniques. When our anxiety is overwhelming we can feel over stimulated, easily distracted and have difficulty focusing long enough to complete an activity.
In this case, it’s a good idea to try and release some of that additional energy! This can come in the form of going for a jog, doing some yoga, dancing around your living room, cleaning the house. Anything that will force you to expel some extra energy is good. Then, when you’re feeling less twitchy and a little physically tired, you can come back to the above ideas and give them a try.
Pivotal Counseling Center has therapists who can help you work through stress and anxiety. We have locations in Woodstock, Illinois, and Lake in the Hills, Illinois. If you are in need of someone to help, please consider giving us a call at (815) 345-3400.
Pivotal Counseling Center is now accepting Medicaid including Blue Cross Community Medicaid, Meridian Medicaid, and Molina Medicaid for outpatient counseling.
