Grounding Techniques

Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. At times it can be a normal reaction to stress. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision. But other times, it can lead to an overwhelming feeling of worrying and stress leading to panic attacks.
Panic attacks can be physically and mentally exhausting, and they are often difficult to manage.

Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.
The purpose of grounding techniques is to allow a person to step away from negative thoughts or flashbacks. Techniques such as these can decrease the intensity of a person’s feelings by distracting them using the five senses and your body.

A. Mental exercises
Use mental exercises to take your mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which work best for you.

• Name all the objects you see.
• Describe the steps in performing an activity you know how to do well. For example,
  how to shoot a basketball, prepare your favourite meal, or tie a knot.
• Count backwards from 100 by 7.
• Pick up an object and describe it in detail. Describe its colour, texture, size, weight,
  scent, and any other qualities you notice.
• Spell your full name, and the names of three other people, backwards.

B. The five-senses technique
Look around you for –
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

C. Muscle relaxation exercises
The most common grounding technique in this category might be Progressive Muscle Relaxation, which involves tensing your muscles and relaxing them. Start by scrunching your toes for 5 or 10 seconds and then releasing them. Then you’d move up to your calf muscles, your thigh muscles, and keep progressing upward. Once your anxiety has passed, it’s important to give yourself permission to relax.

D. Exercise
Exercise, again with an emphasis on the physicality of your efforts, is an effective way to get back into your body. Whether simple jumping jacks or a long run on a favourite trail, feeling the sensations of exercise on your body can bring you back from a place of panic.

E. Soothing grounding:

• Think of a place that you associate with peacefulness. Describe where you were, what was around you and what you were doing.
• Gather positive affirmations in your mind and repeat it to yourself as a reminder to those.
• Rub nice smelling hand cream slowly into hands and arms and notice the feel and smell.

Grounding techniques are certainly effective when you feel flooded and overwhelmed, it can help to practice them even when you’re calm and composed, too. With the help of these above-mentioned techniques, one can have some basic tools to choose from in the event of a panic attack or feeling of uncomforting anxiety and stress. However, it is critical to seek the proper treatment and in most cases, medical care if the person is experiencing severe and recurring anxiety or panic episodes.

Nishtha Desai Member since June 15, 2020

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