Grounding Techniques for Anxiety

There’s one thing I’m certain of in this life which is that I’ll have anxiety for the rest of it.  

Grounding techniques are used when one is anxious, overwhelmed, dissociated and more to calm the body and bring one back to the present moment. These techniques can be especially helpful to those in college under academic stress as well.  

Grounding is like most skills where one needs to practice and may take a while to get the hang of. It would be best to begin going through these techniques before feelings of anxiousness. Some grounding approaches are centered around the senses, bodily awareness and mindfulness.  

Let's get into a few grounding practices:  

• Positive Affirmations

Starting off with the most important one. Speaking positive statements to oneself can be a great way to lower anxiety. This practice does take a while to get the hang of especially if you are used to being mean or hard on yourself.

• Reaching for the sky 

Raise your hands above your head like you're reaching for the sky and hold for five seconds. Focus on the tension you feel between your arms.  

• Heating up 

Rub your hands together like you’re cold and trying to warm up. Focus on the heat and the sound of your hands rubbing together.  

• Toe clenching 

Place your feet firmly on the ground and wiggle your toes. Focus on the movement and feeling of clenching and unclenching your toes a few times.

• Deep breathing  

Take a deep breath then hold it for five seconds, count if you need, then release in a sigh. Repeat this exercise a few times.  

• Touch  

Touch something cold and focus on the sensation of coolness on your skin.

• Taste 

Eat something cold or sour and focus on that sensation in your mouth.  

• Imagination  

Imagine yourself somewhere you feel safe. What does the place look like? What objects are in the area?  

• Hearing 

Listen to your surroundings and focus on what you're hearing. Are there cars? Do you hear birds? Can you hear the wind or air conditioning blowing? 

• Sight 

Look around you and focus on what you see. How many blue objects can you find? What colors are the walls?  

• Smell 

Focus on the things you can smell around you. Can you smell perfume or an air freshener?

These practices work depending on the person. If a technique doesn’t work for you try another or tweak it a bit to find what works best for you.