Anxiety can transform into panic in the blink of an eye. To overcome it more easily, you have to understand that it is all in your head. It is hard to accept it when you cannot control it, but with the help of these 5 grounding techniques for anxiety, you will regain your confidence.
How does anxiety function?
By definition, anxiety is the primal human capacity to anticipate fear. It’s like your brain sends you a message that you are out of your comfort zone. Suddenly, you perceive the reality a million miles away, you lose focus of everything and you enter in a panic area. This is what happens in your brain. Due to this emotional wave, your body becomes still although your heart rate is very alert. Also, your palms are sweating and you feel like you cannot breathe. It is normal to feel overwhelmed from time to time. But you should not let stress transform into constant negative thoughts, panic attacks, or anxiety attacks. Constant anxiety attacks can lead to an anxiety disorder which is way harder to treat. Luckily, you can relieve your anxiety through some effective grounding techniques that will help you come back to reality even in the most stressful moments.
5 grounding techniques for anxiety
When anxiety attacks your thoughts, you feel like you are floating above your body. Grounding techniques are useful strategies supposed to help you reconnect with the present while having anxiety or a panic attack. The most effective grounding techniques to ground yourself are:
- Boxed breathing – This breathing technique has to do with practicing mindfulness while controlling your breathing. For this, you have to breathe in for 4 seconds, hold for 4 seconds, breath out for seconds, then hold again your breath for another 4 seconds, and repeat it until you feel grounded.
- Stretching – While focusing on your breath, you can perform light stretching in order to make your muscles relax.
- “5,4,3,2,1 exercise” – this strategy keeps your focus on the present moment. All you have to do is to identify 5 objects, 4 different sounds, 3 textures, 2 smells, and 1 taste.
- Focusing on something – while breathing deeply, focus on a movement, an action, or a thought. For example, you can try to remember the lyrics of a song or notice how an ice cube melts in your hand.
- Distracting your negative thoughts through music, watching TV, or drawing is known as a good method to combat anxiety episodes. Also, pets are known as stress relievers. If you have a pet, spend more time with it.
How to reduce anxiety naturally
If you want to reduce your anxiety naturally, pay more attention to your physical health. By maintaining a balanced diet, getting enough sleep, and exercising regularly, you can reduce anxiety. Also, limiting alcohol, nicotine, and caffeine improves your overall health. Instead, you can adopt habits that promote your mental health like meditating, yoga, and mindfulness. For more related articles that help you overcome anxiety and support your mental and physical health, visit our previous posts here.