A Simple Technique For Anxiety Or Panic
Anxiety is uncomfortable and panic can be downright scary. Neither are enjoyable. But also, neither are dangerous— meaning neither, on their own, can cause immediate physical harm. Prolonged anxiety and stress can cause physical, emotional, and relational damage. This is why it is important to learn how to calm your nervous system and navigate the anxiety when it comes. One simple way to do that is called Grounding.
With Grounding, you intentionally bring yourself back to the present moment by using your senses. Anxiety triggers in your body when there is a fear of danger. This can be actual danger or perceived danger. Panic comes when your system gets flooded and overwhelmed. Both take you away from what is actually happening. Grounding can help bring you back.
Next time you feel anxious, overwhelmed, or panicky practice this.
Pause.
Take a slow breath, focusing on a long exhale.
Identify:
5 things you can see.
4 things you can feel.
3 things you can hear.
2 things you can smell.
1 thing you can taste.
Continue with slowing your breath.
Repeat as needed.
*If you can’t identify two things you can smell or one thing you can taste, that’s ok! The purpose is to notice what is there, and sometimes there is not an identifiable smell or taste. No worries. Keep going.
This practice brings your mind and body back to what you are really experiencing instead of allowing your mind to run away with what you are afraid might be happening.
Grounding can be done anywhere, anytime. If you are outdoors, or have the ability to be, even better! Try taking your shoes off and noticing how the ground feels on your feet. Or picking up a rock and noticing what it looks and feels like. Maybe you can lay in the grass, feel the sunshine, or notice the breeze on your skin. Using elements of nature can allow your nervous system to calm in a way that can be more difficult (but not impossible) indoors.
Practice throughout the day. Practice with your kids. Make it a game. See what they come up with. Practicing grounding and noticing when you are not anxious or panicked allows you to be more familiar with it when you are.
Get outside when you can but practice this technique anytime to bring you back to experiencing life as it is.
If you feel that your relationship tendencies or patterns, chronic stress, anxiety, or mood concerns are getting in the way of quality relationships with your partner, children, or friends, there are options for change. Counseling may be a good way to address barriers, develop skills, and fully engage with the people you love. Through individual and couples counseling, I provide a specialized and modern approach to treatment in Woodland Park, Manitou Springs, Colorado Springs, and online therapy throughout Colorado.
