Grounding Exercises to Manage Anxiety

Anxiety manifests in numerous ways, both physically and mentally. Physically, you might experience symptoms such as increased heart rate, sweating, trembling, dizziness, and shortness of breath. Mentally, anxiety can cause feelings of dread, racing thoughts, difficulty concentrating, and an overwhelming sense of impending doom. These symptoms can be persistent, impacting work, relationships, and overall quality of life. 

According to the National Institute on Mental Health (NIMH), an estimated 19.1% of U.S. adults experienced an anxiety disorder in the past year, and approximately 31.1% of adults experienced anxiety at some time in their lives. This shows the prevalence of anxiety disorders and why it is so important to understand ways to manage them so you can enjoy your life without constant worry or fear.

How Grounding Exercises Can Help

There are techniques to try that can help you manage your anxiety when it seems like it is out of control. Grounding exercises, powerful tools designed to keep you in the present moment, can be your solution. They work by diverting your mind from anxious thoughts and focusing on what is happening in the here and now. By helping you stay in the present, grounding exercises can significantly reduce the intensity of anxiety and give you a sense of control.

When you practice grounding, you are reconnecting with the here and now. This shift in focus can interrupt the cycle of anxiety and provide a mental and emotional reset. Grounding exercises are particularly useful because they can be practiced anywhere and anytime.

Examples of Grounding Exercises to Try

Here are some grounding exercises that you can incorporate into your routine to help manage anxiety:

The 5-4-3-2-1 Technique

This grounding exercise engages all five of your senses to help you focus on the present:

• 5: Look around and identify five things you can see.
• 4: Identify four things you can touch. Feel the texture and temperature.
• 3: Identify three things you can hear. Notice distant and close sounds.
• 2: Identify two things you can smell. If you can’t smell anything, think of your favorite scents.
• 1: Identify one thing you can taste. You can keep a small piece of candy or gum handy for this.

Deep Breathing Exercise

Deep breathing exercises can calm the nervous system and reduce anxiety symptoms:

• Sit or lie down in a comfortable position.
• Take a slow, deep breath in through your nose, count to four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth, counting to six.
• Repeat this process several times until you feel more relaxed and less anxious.

Scan Your Body

A body scan helps you become aware of physical sensations in your body. Here is how it works:

• Sit or lie down in a quiet place.
• Close your eyes and take a few deep breaths.
• Starting at your toes, slowly move your focus up through your body, noting any areas where you feel tense or experience discomfort.
• As you move through each body part, consciously relax and release any tension.

Grounding Objects

Keep a small, comforting object with you, such as a smooth stone or a soft piece of fabric. When you feel anxious, hold the object and focus on its texture, weight, and temperature. You can also keep it in your pocket and feel it in your hand. Touching or holding your grounding object can help anchor you in the present moment.

Take a Mindful Walk

Mindful walking involves paying close attention to the experience of walking. To do this, walk slowly and with purpose. Notice the sensation of your feet touching the ground; focus on your legs moving and each step you take. Pay close attention to your surroundings. Notice the colors, sounds, and smells you experience on your walk.

Additional Strategies to Manage Anxiety

While grounding exercises are highly effective, combining them with other strategies can help you manage your anxiety even more. Here are some additional strategies to try:

• Exercise is a natural anxiety reliever. Activities like walking, running, yoga, and swimming can reduce stress hormones and release endorphins, which improve mood.
• Eating a balanced diet can impact your mood and energy levels. Avoid excessive caffeine and sugar, and include foods rich in Omega-3 fatty acids, such as fish, nuts, and seeds.
• Lack of sleep can worsen anxiety. Aim for 7-9 hours of quality sleep each night by maintaining a regular sleep schedule and creating a restful environment.
• Practicing mindfulness and meditation regularly can help reduce anxiety by promoting relaxation and a sense of inner peace.

When to Seek Professional Help

If anxiety is overwhelming and persistent, it’s essential to seek help from a mental health professional. Therapy, medication, or a combination of both can provide significant relief and support.

Anxiety can be challenging and disruptive, but grounding exercises offer a practical and immediate way to find calm amidst the storm. By practicing these exercises regularly and integrating other healthy habits into your routine, you can manage your anxiety and improve your overall well-being. 

Remember, it’s okay to seek help. Creekside Behavioral Health in Kingsport, Tennessee is here to support you every step of the way. We offer programs and services such as acute psychiatric inpatient care with medication management, individual therapy, group therapy, and family therapy. To learn more about how we can help you manage your anxiety, please contact us today.