Grounding Exercises for Anxiety

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Grounding exercises are meant to assist a person in coming back to the present moment in times of extreme stress and/or anxiety. They do this by creating a connection between the persons mind and body.

Individuals who have experienced sexual assault, trauma, abuse, or who have post traumatic stress disorder (PTSD) can sometimes experience flashbacks or intense memories that can make them feel like they are reliving a traumatic event. In such moments, in can be helpful for the individual to take action to ground themselves in the present moment.

Though these techniques are relatively simple, they often require practice so that they can be remembered and utilized in times of confusion, disorientation or extreme stress.

Different grounding exercises also tend to work differently for different people, so it can be helpful for an individual to have several techniques at their disposal in times of need.

The following are a few grounding techniques that can be practiced by anyone.

Breath Counting

Sit comfortably. Soften or close your eyes. Take a deep breath in.

Exhale for one second and then pause for a second or two before your next inhale.

Next, exhale for two seconds before pausing.

Continue this process up to five seconds (i.e. exhale 3 seconds, pause, inhale deeply; exhale 4 seconds, pause, inhale deeply; exhale 5 seconds, pause, inhale deeply).

After you reach the 5 second mark, you can either start again at 1 moving upwards to (2, 3, 4, 5) or work backwards from 5 moving downwards to (4, 3, 2, 1).

The overall point of the exercise is to be conscious and aware of your breathing and to slow down your breath and breathe deeply.

Box Breathing

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This exercise is similar to the one above but with a minor variation. The point is to inhale and pause, then exhale and pause for equal amounts of time.

When doing this exercise, It can be helpful to imagine yourself drawing a box.

First, inhale for 3 to 4 seconds (whatever you are comfortable with). Before exhaling, pause for 3 to 4 seconds and then exhale for 3 to 4 seconds and pause for 3 to 4 seconds.

Repeat the process for at least 2 minutes.

5 Senses Countdown

Look at 5 things: Look around at your surroundings and take notice of 5 things in your environment. Try to notice each objects colour, texture, and possibly their function. Spend some time at this and do an in depth analysis on each item before moving on to the next. Once you have seen 5 things move onto the next step.

Touch 4 things: Next use your hands and body to notice and become aware of 4 things that you can touch. This may include feeling the sensation of the clothes on your body, touching your skin on your arms or the sensation of rubbing your fingers together. You could touch the surface of a ring, key or coin.

Again, try to spend time on each object by noting their textures and sensations. Once you have touched 4 things move on to the next sense.

Hear 3 things: Use your ears to listen to 3 things in your environment. Start by becoming aware of what you are hearing and then begin to analyze each sound. What is making the sound? Where is it coming from? How loud is the sound and how far away is it?

Smell 2 things: Use your nose and try to smell 2 things in your environment. Are you or is someone around you wearing perfume? Does the room or car you are in have a particular smell?

Taste 1 thing: Lastly try to taste one thing. Perhaps you have a piece of gum that you can chew or a candy or drink that you can taste. Try to notice all of the flavours you can and all of the sensations in your mouth.

Grounding Meditation

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Sit comfortably in your chair with your feet flat against the floor. Straighten your posture by lengthening your spine. Pull your shoulders back slightly and open up your chest. Soften your eye lids or close them if you are comfortable to do so. Take a slow deep breath in starting in your belly. Once your belly is full of air allow your chest to fill up as well. Pause for a second or two then begin to exhale slowly. Notice the feeling of your breath as it exits your nose. Gently squeeze all of the air out of your stomach and hold for a second or two before inhaling again. Repeat this process again by taking another deep breath in starting in your belly and moving up to your chest.

Now bring your attention to your feet on the floor. Notice the feeling of your shoes and socks. Feel your thighs and buttocks against the chair.

Slowly begin tapping your right foot and notice the sensation. Feel the vibration in your toes, the balls of your feet and your leg and knee. Now stop tapping your right foot and begin tapping your left foot. Again, notice the sensation. Notice the vibrations in your toes, foot, leg and knee.

How is your breathing in this moment? Become aware of your breath.

Next begin to alternate the tapping between your right and left foot while continuing to notice your breathing. Do this as long as you wish until you feel comfortable and grounded in the moment

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