Friday, January 12, 2018

Anxiety Grounding Practices That Work

Sometimes advice on anxiety can have the best intentions, but it just makes you feel worse in the end. 'Have you tried yoga?' (not to discredit yoga, it is amazing) 'Just stop worrying!' HA if only it were that easy! There are a lot of techniques that work, however, and the focus is on grounding

Here are the biggest ones I've found to work: (remember that everyone is different & what is helpful for someone else might not work for you! try different things until you find your groove)

1// Touch your shoulder, wiggle your fingers and toes. Touch whatever is closest to you. What does it feel like? Tell yourself that you are here, in this moment.

2// Most of the time this one is known as '5, 4, 3, 2, 1' where you touch five things, smell four things, etc, but keeping up with numbers gets me out of focus, so I just do one thing for each sense. Inhale. What's the first thing you smell? Look around, the first thing you see? Etc. This is another way of getting back to yourself, remembering that you are present, in real time. 

& it's my go-to practice, because it HELPS most of the time!

3// Instead of trying to shove it away, acknowledge the anxiety is there and see if you can pinpoint why. Look around, and remind yourself that nothing bad is actually happening. Focus on your breath and the fact that your heart is beating. You're okay. Sometimes there is no why, & that's okay. Still focus on your breath, your heartbeat.   

4// Sometimes the last thing you want to do in the middle of an anxiety attack is breathe, but a good breathing exercise can be key. Breathe in for four breaths, hold for seven, and breathe out for eight. It seems impossible, but focusing on the count can help you get back to the present. Repeat until you feel calmer. 

The recurring theme in all these practices is coming back to the present. That is key when anxiety hits, because it makes us feel out of control, like we don't know what's happening anymore and all logic is out the window. But the reality is, you're here, and you're okay. 


No comments:

Post a Comment

CopyRight © | Theme Designed By Hello Manhattan