10 Grounding Techniques For Battling Anxiety
Start writing a post
Health and Wellness

10 Grounding Techniques For Battling Anxiety

If current events are making you anxious, here are some ways to help stay grounded.

Logan Padbury
Aug 23, 2017
Columbia College Chicago
703
10 Grounding Techniques For Battling Anxiety
Pexels

I have struggled with an anxiety disorder since I was a small child. Anyone who struggles with anxiety knows that there are certain situations that trigger anxiety, and at times it can feel like the anxiety is out of control. Current events have been a major stressor for myself, personally. Below is a list of grounding techniques one can use to remain mindful during triggering experiences.

1. Temperatures

A quick grounding technique when feeling overwhelmed is by employing temperature extremes. Splashing cold water on your face, putting an ice pack on your forehead, holding a frozen fruit like an orange, or applying a heating pad to your back.

2. Tension and Release

Start by squeezing all of the muscles in your toes as tightly as possible, hold this tension for 10 seconds and then release the tension on an exhale. Next, repeat with your calves, move up to your thighs, buttocks, and on until you've reached the top of your body.

3. Identifying

Start identifying things that you are witnessing around you. Say aloud five things that you can see, five things that you can feel, and five things that you can hear.

4. Meditation

Take a moment to breathe deeply. Center yourself on the here and now. You can find a slew of guided imagery meditations on youtube.

5. Distracting activities

Activities such as crossword puzzles and coloring help focus the mind and distract from whatever may have triggered your anxiety.

6. Counting

Focusing your mind on patterns such as counting to a certain number or reciting patterns you already know, help to calm the mind with monotony.

7. Read aloud

Read a section from your favorite book aloud. Focus on the look of the words and the sound of your voice.

8. Pen to paper

Set a timer for five minutes. Start to write out everything happening, internally and externally. Make sure not to remove the pen from the paper until the timer is up.

9. Take a shower/bath

Focus on the water and how it feels on your body. Allow yourself to melt into the moment.

10. Experience nature

Whether it is taking a long walk, a drive out of the city, or a nature documentary. Take it all in.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Student Life

19 Lessons I'll Never Forget from Growing Up In a Small Town

There have been many lessons learned.

Siena College
17468
houses under green sky
Photo by Alev Takil on Unsplash

Small towns certainly have their pros and cons. Many people who grow up in small towns find themselves counting the days until they get to escape their roots and plant new ones in bigger, "better" places. And that's fine. I'd be lying if I said I hadn't thought those same thoughts before too. We all have, but they say it's important to remember where you came from. When I think about where I come from, I can't help having an overwhelming feeling of gratitude for my roots. Being from a small town has taught me so many important lessons that I will carry with me for the rest of my life.

Keep Reading...Show less
small towns
Relationships

Grateful Beyond Words: A Letter to My Inspiration

I have never been so thankful to know you.

University of New Haven
295495
​a woman sitting at a table having a coffee
nappy.co

I can't say "thank you" enough to express how grateful I am for you coming into my life. You have made such a huge impact on my life. I would not be the person I am today without you and I know that you will keep inspiring me to become an even better version of myself.

Keep Reading...Show less
Student Life

Waitlisted for a College Class? Here's What to Do!

Dealing with the inevitable realities of college life.

Smith College
91235
college students waiting in a long line in the hallway
StableDiffusion

Course registration at college can be a big hassle and is almost never talked about. Classes you want to take fill up before you get a chance to register. You might change your mind about a class you want to take and must struggle to find another class to fit in the same time period. You also have to make sure no classes clash by time. Like I said, it's a big hassle.

This semester, I was waitlisted for two classes. Most people in this situation, especially first years, freak out because they don't know what to do. Here is what you should do when this happens.

Keep Reading...Show less
waitlisted
Swoon

Navigating the Talking Stage: 21 Essential Questions to Ask for Connection

It's mandatory to have these conversations.

National Writers Society
153645
a man and a woman sitting on the beach in front of the sunset

Whether you met your new love interest online, through mutual friends, or another way entirely, you'll definitely want to know what you're getting into. I mean, really, what's the point in entering a relationship with someone if you don't know whether or not you're compatible on a very basic level?

Consider these 21 questions to ask in the talking stage when getting to know that new guy or girl you just started talking to:

Keep Reading...Show less
single life
Lifestyle

Challah vs. Easter Bread: A Delicious Dilemma

Is there really such a difference in Challah bread or Easter Bread?

Marist College
66198
loaves of challah and easter bread stacked up aside each other, an abundance of food in baskets
StableDiffusion

Ever since I could remember, it was a treat to receive Easter Bread made by my grandmother. We would only have it once a year and the wait was excruciating. Now that my grandmother has gotten older, she has stopped baking a lot of her recipes that require a lot of hand usage--her traditional Italian baking means no machines. So for the past few years, I have missed enjoying my Easter Bread.

Keep Reading...Show less

Trending Topics

Subscribe to Our Newsletter

Facebook Comments