I have struggled with an anxiety disorder since I was a small child. Anyone who struggles with anxiety knows that there are certain situations that trigger anxiety, and at times it can feel like the anxiety is out of control. Current events have been a major stressor for myself, personally. Below is a list of grounding techniques one can use to remain mindful during triggering experiences.
1. Temperatures
A quick grounding technique when feeling overwhelmed is by employing temperature extremes. Splashing cold water on your face, putting an ice pack on your forehead, holding a frozen fruit like an orange, or applying a heating pad to your back.
2. Tension and Release
Start by squeezing all of the muscles in your toes as tightly as possible, hold this tension for 10 seconds and then release the tension on an exhale. Next, repeat with your calves, move up to your thighs, buttocks, and on until you've reached the top of your body.
3. Identifying
4. Meditation
Take a moment to breathe deeply. Center yourself on the here and now. You can find a slew of guided imagery meditations on youtube.
5. Distracting activities
6. Counting
Focusing your mind on patterns such as counting to a certain number or reciting patterns you already know, help to calm the mind with monotony.
7. Read aloud
Read a section from your favorite book aloud. Focus on the look of the words and the sound of your voice.
8. Pen to paper
Set a timer for five minutes. Start to write out everything happening, internally and externally. Make sure not to remove the pen from the paper until the timer is up.
9. Take a shower/bath
Focus on the water and how it feels on your body. Allow yourself to melt into the moment.
10. Experience nature
Whether it is taking a long walk, a drive out of the city, or a nature documentary. Take it all in.
