How to Calm Down When Anxiety Strikes: Practical Techniques for Grounding

What is Anxiety

Anxiety is an overwhelming emotion experienced by millions worldwide. Anxiety activates the body's "fight or flight" response, releasing stress hormones like adrenaline and cortisol which can be experienced as increased heart rate, dilated pupils, muscle tension, rapid breathing, and heightened awareness.

When you are facing anxiety, knowing practical techniques can help you regain control. Grounding techniques are effective tools for managing anxiety, helping individuals stay present, connected to reality, and regain control.

Stress often leads to a spiral of negative thoughts, either dwelling on past hardships or fearing future scenarios. These techniques are useful when dealing with emotional distress, triggering situations, or feeling mentally detached from the present.

Remember a recent time when you experienced distressing emotions. Your body likely tensed up, and your mind may have been caught in memories or concerns about the future. These emotions might make you feel uneasy or even fearful within your own body, and you may resort to overeating, alcohol consumption, excessive sleep, or dissociation to escape the overwhelming feelings. Grounding creates a safe place that provides time and space to recover and heal. 

There are at least three types of grounding techniques used in real-world situations: mental, physical, and soothing. Individuals can use them separately as the occasion demands or combine them as needed.

Mental Techniques - Staying Mindful:

Here, you concentrate on certain things around you, like describing the room or naming items in a specific category (like different types of cars or songs). You can also imagine a pleasant situation or scene in great detail, diverting your thoughts away from what's troubling you.

Physical Techniques – Sensing Your Surroundings:

This involves engaging your senses. For example, you might run water over your hands, feeling the sensations, or simply become aware of your body's weight against the chair. These activities not only distract you from the upsetting situation but also provide a calming focus.

Soothing Techniques – Talking Kindly to Yourself:

In this approach, you speak to yourself with kindness. You can repeat compassionate words or reassuring phrases like "I can handle this" or "These feelings will pass." Saying these aloud or to yourself demonstrates self-kindness and understanding, especially when situations feel challenging.

Here are some helpful grounding techniques you can try:

BELLY BREATHING:

1. Place one hand on your upper chest and the other on your belly button.

2. Inhale through your stomach to a count of 3 in your mind, letting it inflate.

3. Allow your chest to exhale through your mouth to a count of 5 in your mind, feeling your stomach deflate. Again, allow your chest to remain still. Repeat as needed.

5-4-3-2-1 TECHNIQUE:

1. Name 5 things you see

2. Name 4 things you can touch

3. Name 3 things you can hear

4. Name 2 things you can smell

5. Name 1 thing you can taste

When feeling overwhelmed in a crowded place, for example, using this technique can help ground you in the present moment.

GROUNDING OBJECTS

Carry a small grounding object, like a smooth stone. When anxiety strikes, hold it, focusing on its texture and warmth for comfort and connection to the present. Hold the object in your hand and really look at it. Check out the colors, notice how it shines or makes shadows. Feel its surface, is it smooth, soft, bumpy, rough, or dry? Think about how heavy it is – does it feel light and balanced, or heavy and kind of lopsided?

PROGRESSIVE BODY RELAXATION

It involves consciously relaxing different muscle groups in the body, starting from the toes and working your way up to the head. This technique can help reduce muscle tension, promote relaxation, and increase body awareness.

You can use this to ease anxiety disrupting sleep.

ACUPRESSURE BREATHING

Acupressure breathing is a grounding technique that combines acupressure principles with focused breathing exercises. By applying pressure to specific points on the body while practicing deep and mindful breathing, individuals can enhance body awareness, regulate energy flow, reduce stress, and interrupt negative thought patterns. This integrative approach promotes relaxation, mental clarity, and a sense of grounding by fostering mindfulness and balance in both the body and mind.

 1. Locate the muscle between your thumb and index finger

2. Firmly and slowly massage the muscle with the thumb and index finger of your other hand

3. Massage and breathe in rhythm

BUTTERFLY HUG

The grounding butterfly hug is a technique often used in therapy and self-help practices to provide comfort and help individuals feel more present in the moment. Here's how you can perform the grounding butterfly hug: 

1. Start by crossing your arms over your chest. Your right hand should touch your left shoulder, and your left hand should touch your right shoulder.

2. Keep your hands on your shoulders, allowing your fingers to rest on the back of your shoulders and your thumbs to gently touch the front of your shoulders.

3. Apply gentle pressure with your hands on your shoulders. You can experiment with the pressure to find what feels most comfortable for you. Some people prefer a firm hug, while others find a lighter touch more soothing.

4. While maintaining the hug focus on your breath, take slow, deep breaths. Inhale deeply through your nose, hold your breath for a moment, and then exhale slowly through your mouth.

5. Focus on the rhythm of your breath to help calm your mind.

6. As you continue the butterfly hug and focus on your breathing, try to bring your attention to the physical sensations of the hug and your breath. Notice the feeling of your hands on your shoulders, the rise and fall of your chest with each breath. This practice helps ground you in the present moment, making it easier to cope with overwhelming emotions.

FOLLOW THE FINGER

This technique is a grounding exercise often used in therapy and mindfulness practices to help individuals stay present and reduce anxiety. Here's how you can perform the "follow the finger" grounding technique:

1. Sit or stand in a relaxed and comfortable position. Make sure you are in a quiet environment where you can focus without distractions.

2. Extend one arm in front of you and choose a finger to focus on. It can be your index finger or any other finger you prefer.

3. Slowly move your chosen finger in front of your eyes, either horizontally or vertically. Follow the movement of your finger with your eyes. Focus all your attention on the finger as it moves.

4. Track the finger’s movement. Notice its shape, color, and any details you can observe. Try to keep your gaze fixed on the finger without letting your eyes wander.

5. While following the finger, take slow and deep breaths. Inhale through your nose for a few counts, hold your breath for a moment, and then exhale slowly through your mouth. Focus on the rhythm of your breath as you continue to track the finger's movement for a few minutes or until you feel more grounded and calm.

This technique helps redirect your focus away from anxious or distressing thoughts and brings your attention to the present moment. The combination of visual focus and controlled breathing can be very effective in reducing stress and promoting relaxation.

Regular Practice is Key! Similar to mastering any skill, grounding requires consistent practice. Therefore, engage in practicing as frequently as you can, even before you find yourself in a situation where you desperately need it. By doing so, you'll be well-prepared to employ this technique effectively when the need arises.

Here are a few pointers to keep in mind:

Identify Your Preferences: Take note of the grounding methods that resonate with you the most—whether they are physical, mental, soothing, or a combination of these approaches.

Early Intervention: Initiate your grounding exercises early in the onset of a negative emotional cycle. Start before feelings like anger, anxiety, or other emotions intensify and become difficult to manage. By catching them early, you enhance your ability to regain control effectively.

Click here for more on anxiety therapy.