Grounding Activities:
Give one of these exercises a try when you are feeling an increase in anxiety, panic, or worry:
Practice these when you are not in those moments to get even more out of the exercises when you do find yourself in those moments of need.
Example 1
5-4-3-2-1
Most days we live on autopilot, not noticing.
But focusing in on the world around us with our senses can be a great way to feel more present and at peace.
Don’t overthink it. Begin to observe your immediate surroundings, what can you see? A tree outside your window? A book on your shelf? A photo on your desk? You don’t just have to look for objects-look at colors, textures, variations-anything.
Repeat this process for the rest of your senses — whether it’s the flowery scent of someone’s perfume or the soft feeling of your cotton shirt.
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5 things you can see
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4 things you can touch
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3 things you can hear
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2 things you can smell
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1 thing you can taste
Overthinking it? don’t get caught on which sense is next-if you hear 5 things-name them and keep going. You got this.
Example 2
Positive Affirmations
When we’re in a state of worry, a kind word can go a long way. A positive affirmation can give you the calm you are looking for or the confidence to tackle then next to-do.
Try something that will make you feel reassured and safe, like:
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Everything is going to be OK.
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I am safe in this moment.
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It’s OK that I feel upset.
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I am strong in this moment.
Overthinking it? Try saying exactly what you would say to your best friend, say that.
Example 3
Deep Breathing
While breathing is often an unnoticeable thing we do, focusing on each inhale and exhale can make you more in tune with your body.
Simply noticing the movement of air moving in and out of your nostrils or your belly rising and falling are grounding in themselves.
Take it a step deeper use a structured cadence to breathing can- Try one of these specific breathing techniques:
Overthinking it? Place your hand on your belly and look at it-watch it move in space as you take a breath, take a deep breath, take a small breath-you are in control of it. Embrace that.
