Grounding Techniques to Help Manage Anxiety and Stress

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Grounding Techniques to Help Manage Anxiety and Stress

Stress and anxiety can be crippling for many people. In today’s world, it is nearly impossible to avoid day-to-day stressors.

Fortunately, there are several techniques that can help people manage their stress and anxiety levels.

One of the most effective techniques is called grounding. Grounding is a set of practices that help an individual focus on the present moment and become more aware of their surroundings.

Luckily, there are some very effective, scientifically proven ways to come back to reality even in our most distressing moments: they’re called grounding techniques. 

What Are Grounding Techniques?

Grounding is a technique that can assist you in distancing yourself from flashbacks, unwanted memories, and negative feelings or challenging emotions.

Anxiety floods your body with stress-targeting hormones that can make you feel physically sick over long exposures, you can also experience an anxiety attack.

Grounding techniques are helpful to relieve your anxiety In this case, it is important that you acknowledge how you feel and know how to react to your bodily stress. 

Grounding techniques can be used to help create space from distressing feelings in almost any situation, but they’re especially useful for improving:

  • Anxiety Attacks
  • Panic Attack
  • Dissociation
  • Stress
  • Depression
  • Well-being
  • Mood
  • PTSD (post-traumatic stress disorder) 

Physical Grounding Techniques

These techniques help you move through distress by utilizing your five senses or tangible objects (things you can touch).

1. Pick Up or Touch Items Near You

Look for something to touch and concentrate on how it feels. This can be done with anything, such as a pencil, a book, a massage ball, or another object. Describe the texture of the item, its weight, etc.

One effective grounding technique many people find helpful is a massage ball, such as Njoe Massage Ball.

This tool helps to provide sensory stimulation while helping you stay connected with the present moment, allowing you to manage stress and anxiety effectively.

vibrating massage ball

See how an Njoie massage ball can help you achieve relief from your aches and pains.

2. Immerse Your Hands In Water

Consider the temperature of the water and how it feels on your fingertips, palms, and backs of your hands. Is it the same in every part of your hand?

Warm water should be used first, followed by cold water. Next, try cold water first, followed by warm water. Is it more comfortable to switch from cold to warm water than from warm to cold?

3. Walk In A Safe Place

Go outdoors or in a safe place like an indoor mall. Notice the colors and sounds around you. Pay attention to the texture of each step and how your feet feel against the ground.

4. Focus On Your Body

Notice how your body moves when you walk and take a few moments to observe your breathing. Pay attention to your body as it moves through each step and how every muscle feels.

5. Play With Ice Cubes

Pick up an ice cube and focus on how it feels in your hands. Focus on the cold temperature, its shape, and the way it feels as you move it around.

These are just a few of the physical grounding techniques that can help you manage your anxiety and stress. By focusing on tangible items and sensations, you can become present at the moment and better manage your feelings.

6. Breathing Exercises 

Finally, take some time to focus on your breath. Notice how it feels when you inhale and exhale and pay attention to the rise and fall of your chest with each breath.

 Lean back in the chair and imagine all of the negative emotions spilling out of your feet and onto the floor and relax every muscle on the way down. Bring attention to your breath: Breathing exercises help you take control of your heart rate and your muscle tension.

This will help bring you back to the present moment and reduce any feelings of anxiety or stress that might be coming up.

About the author 

Chenie Taton

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