There are different levels of stress, from everyday stress to panic attacks. No matter what kinds of stress you are dealing with, grounding techniques can be very helpful. Grounding techniques are a set of tools that you can use to focus your attention and help you feel more calm and present. These techniques are almost like a mental reset button, that can help you recenter yourself. Research has shown that these grounding techniques and meditation can help reduce stress, anxiety, and depression. They can also help improve concentration, creativity, and overall well-being! In this blog post, we will explore the benefits of grounding techniques and which ones to try.
Engage your senses
One of the most effective grounding techniques for anxiety and stress is to engage your senses. This technique involves focusing your attention on the physical sensations around you, which can help you feel more connected to the present moment and less caught up in stressful thoughts. A few ideas to engage your senses include:
Touch: A way to ground yourself and engage your senses is by focusing the feeling of your hands resting on a surface. You can hold a comforting object, such as a blanket or stress ball, and pay extra attention to the texture and weight to distract yourself.
Sight: A way to engage your senses is to name five different things that you can see. Focus on the details of each object, such as its color and shape.
Smell: Another great way to engage your senses is to focus on the smells around you. Take a deep breath and focus on the different scents you smell, such as flowers or your favorite foods. Something as simple as lighting a relaxing candle can help with this grounding technique.
5-4-3-2-1 technique
As described above, engaging your senses is an important technique to ground yourself. The 5-4-3-2-1 technique is similar. Breaking it down easily, this technique involves focusing on the following: 5 things you can see, 4 things you can physically feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This grounding exercise can help slow down your feelings of anxiety, and calm the mind.
Breathing exercises
There are numerous breathing exercises to try if you are feeling anxiety or high stress levels. These breathing exercises can help to ground yourself in the present moment and reduce these stressors. One common technique is the 4-7-8 breathing method. To do this method you inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. You then repeat this several times until you feel the effects.
Diaphragmatic breathing that can be helpful for anxiety or stress. For this, you lie on your back with one hand on your chest and the other on your stomach. Breathe in deeply through your nose, and expand your stomach as you inhale. Exhale slowly through your mouth, feeling your stomach fall. You can then repeat this cycle several more times.
More grounding techniques
Not all grounding techniques work the same way for everyone, so you may need to experiment to find which method works best for you. While the above techniques are by far the most popular for grounding, there are several others you can try. Some of these include:
- Write down your thoughts: Putting your thoughts down in a journal can help you process your emotions and reduce anxiety.
- Exercise: Engaging in some sort of physical activity is helpful to release pent up tension and promote relaxation.
- Body scan: Close your eyes and scan your body, from top to bottom. Try to notice areas of tension and focus on relaxing those specific areas.
- Have compassion for yourself: When feeling anxious or stressed out, it’s important to remind yourself that it’s okay to be feeling that way. Practice compassion for yourself, and allow yourself grace in that moment.
Benefits of grounding techniques
Grounding techniques are helpful tools to aid in stress relief, reduce anxiety, promote concentration, and improve overall well-being. According to Forbes, there are specific times when grounding techniques are especially helpful. Some of these times include:
- When experiencing feelings of anxiety, stress, and/or depression
- During panic attacks
- When experiencing symptoms of post traumatic stress disorder (PTSD)
- During feelings of dissociation
- During feels of shame
- When waking up from nightmares
- When experiencing chronic pain
By using grounding techniques, you can focus on the present and help bring yourself back to a state of calmness. With time and practice, grounding techniques can become a very beneficial tool towards feelings of anxiety and stress.
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To restful and healthy days ahead.
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*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
[1] 7 Grounding Techniques for Anxiety, According to Experts (forbes.com) [2] 5 breathing exercises for anxiety and how to do them (medicalnewstoday.com)