Symptoms of anxiety consist of both physical and mental symptoms, which oftentimes can feel incredibly overwhelming and difficult to manage in the moment. While there are many different techniques and tricks to combat these symptoms, a helpful group of skills fall under grounding techniques.

Grounding techniques work to bring awareness to the present moment and what is happening in the world around you. These help to distract from anxious thoughts and symptoms. In bringing awareness to the present moment, it can provide feelings of safety and create a space between you and your feelings of anxiety. Grounding techniques can include both physical and mental techniques to provide distractions. The following are examples of grounding techniques that you can begin to use and practice:

• 5-4-3-2-1 technique: This exercise includes bringing awareness to your five senses to focus on the world around you and the present moment.

  • Acknowledge five things that you can see around you- this can include any object (big or small) that is around you.

  • Acknowledge four things that you can touch- this can include objects that are near you that are able to be touched, your body parts, your clothes, what you are sitting on, or even the ground beneath your feet.

  • Acknowledge three things that you can hear- during this portion of the exercise shift your focus to external noises rather than bodily sensations. This can include people talking around you, cars that are driving by, the television, etc.

  • Acknowledge two things that you can smell- this aspect of the exercise can sometimes be a little more challenging depending on where you are. If you are able to go into a different location where there is more smells that may be helpful (going outside, going into the bathroom to smell soap or lotion, etc.). If you find yourself struggling with finding smells, you may envision two of your favorite scents.

  • Acknowledge one thing that you can taste- this is another aspect of the exercise that can present to be more challenging. If you have a drink nearby take a sip and pay attention to the taste, if you are chewing gum, or you can be creative and think about the taste of your next meal.

• Pick a color, any color: This exercise brings increased awareness to the world around you. Pick a color to focus on, now look around you and count as many objects around you that are of this color.

• Categories: This exercise works to shift your attention from your anxious thoughts. Start by picking one or two categories (movies, music, television, sports, books, food, etc.) and then take a few minutes to name as many items or titles in that category that you can.

• Body awareness: This exercise works to bring awareness to your body to distract from any physical sensations you may be experiencing.

  • Clench and unclench your fists, squeezing them as tight as you can. Do this a few times in a row. Pay attention to the tension leaving as you unclench your fists and bring awareness to how your fingers and palms feel.

  • Wiggle and clench your toes. Do this a few times in a row. Pay attention to the tension leaving as you unclench your toes, also bring awareness to the ground beneath your feet as you wiggle your toes.

  • Bring awareness to your breathing and heart rate. You may place your hand over your heart as you begin to breath in for four seconds and breath out for four seconds, taking control of your breath. Allow your body to naturally lower your heart rate.

For additional support in managing anxiety, and utilizing grounding techniques, click here.