Anxiety Grounding techniques

Anxiety is the natural response of our body to a stressful situation. A new surrounding or challenge such a going to school for the first time, joining a new job, public speaking or participating in a competition is bound to create some nervousness or anxiety in us and it is normal. But when this nervousness or panic exceeds a level where it starts to bother the mental and physical health of a person, then it needs to be managed properly.

Here in this article, we are going to discuss about the different techniques to manage anxiety.


There are different ground techniques to ground the feeling of distress or anxiety that one feel at different situations of life. It includes physical techniques and mental techniques. Let’s discuss each one in detail.

Physical Techniques

Physical techniques basically depend upon the five senses of a person-sight, smell, hearing, touch and taste or the things we can touch to ground us from the precipice of anxiety and to get us back into our body.
•    Take slow and deep breaths – A technique called ‘Boxed Breathing’ can be practiced where one breathe in for 4 seconds, hold their breath for 4 seconds, breathe out for 4 seconds, then again hold it for 4 seconds and repeat the same till the feeling of anxiety is over, all the while focusing on the breath and being mindful.
•    Focus on the sense of touch – Try to pick up the different items around you and analyse whether its hard or soft to touch, what is the colour and texture of that item or if its heavy or light in weight. Focus your mind on such things.
•    Place your hands in water – Try to focus on how water feels on your fingers, palm and feel its temperature. Use warm water first and then cold water. Do it in reverse.
•    Enjoy good food or drinks – Try taking small pieces food item or a little sip your beverage and try to enjoy the taste of each bite and savour its aroma.
•    Savour any fragrance – Try to enjoy a scent that you like, be it aroma of your tea or spices or of your favorite perfume or candle and inhale it deeply and try to find its qualities.
•    Exercise – Try to do small stretches or exercise to and stretch different muscles in your body.

Mental Techniques

If some mental distractions are provided at the time of anxiety then it is possible to direct the thought of a person to the present moment.
•    Play a memory game – Look at a picture or a list of names or things for 5 to 10 seconds and close your eyes and try to recreate what you saw in your mind vividly.
•    Try math and numbers – Count backward from 100 or try going through times table in your head.
•    Try reciting aloud your favourite poem or a song that you know very well and focus on the shape of those words on your lips.
•    Try to make yourselves laugh
•    Try to describe a daily task or a common chore you do step-by-step.

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