Grounding Techniques

As someone who has struggled the majority of her life with anxiety, I have been fortunate enough to have been able to start therapy this year. With growing concerns surrounding adulthood, job security, and now a full on pandemic, it’s safe to say my anxiety was at an all-time high. One thing that has truly helped quell the anxious thoughts as they arise, are grounding techniques. I want to share below a couple grounding techniques that I’ve found helpful:

  • 5-4-3-2-1 technique. Some people suggest that this technique can help them through a panic attack.
    • The technique uses the five senses. A person should:
      • search for five things they can see
      • search for four things they can touch
      • search for three things they can hear
      • search for two things they can smell
      • search for one thing they can taste

  • 4-7-8 Breathing
    • The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight. Once you become more familiar with the breathing exercise, however, you can perform it while lying in bed:
      • Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
      • Completely exhale through your mouth, making a whoosh sound.
      • Close your mouth and inhale quietly through your nose to a mental count of four.
      • Hold your breath for a count of seven.
      • Exhale completely through your mouth, making a whoosh sound to a count of eight.

Hoping these techniques help in some way to help create some form of peace for you all.


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