Grounding Technique: Try this quick and easy exercise to help manage anxiety and panic attacks in the moment that they occur

 

 

  Grounding is a coping technique that you can utilize anytime and anywhere. If you are experiencing an intense moment of anxiety, worry, or panic, you can pause, take a deep breath, and try this technique in any space you are in. The grounding technique will help to reorient you to the here and now. It will help to create space between the overwhelming anxiety you are currently experiencing and a place of feeling calm and in control of your mind and body.

  In the current space you are in, close your eyes and take three deep breaths. Now open your eyes, and look around the space you are in. To begin the grounding technique, start by naming five things that you visually see. Next, name four things that you can physically touch. Now name three things that you can hear, two things you can smell, and one thing you can taste. Repeat these steps as needed, and continue to take deep breaths.

  The technique is that simple. It allows you to become connected with your senses and your body, which can be comforting if you ever feel anxious or disconnected from your mind and body. This technique can also help when experiencing a panic attack or moments of discomfort. I encourage you to try this exercise during moments where things are calm, just to get the feel for the experience and how the technique can be implemented. Anxiety and panic attacks can strike anytime and anywhere. My hope is that this exercise will assist you in those moments.

 

 

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Photo taken by Monica Coulter in McKinney, Texas, 2016.