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Grounding Skills for Anxiety and Panic

Oct 04, 2018

When a person is living with anxiety or trauma-related disorders, he or she might commonly feel "stuck" in the past or the future. With anxiety and PTSD, it can be common to relive past moments and worry about future ones. When the anxiety is at its strongest, it can feel like sailing off into the stratosphere or being caught up in a cyclone. In a moment of intense anxiety or a panic attack, it can be difficult to feel as though you are rooted in the moment, or even rooted to yourself.

Grounding skills can help.

Grounding skills are meant to bring your feet back to the earth and to promote a sense of being present, or "grounded." They often involve trying to reconnect with your body, and as such, make good use of the main five senses.

Sight
  • If you have personal pictures available, look at a picture that is meaningful to you. Say the names of the people or location and your relationship to them.
  • Find a focal point. Trace it with your eyes, describe it in your mind, and describe its proximity to you.
  • Look at a clock or calendar. Note the time or date. Say to yourself, "It is (time) on (date) and I am at (location)."
Hearing
  • Find a favorite song! Repeat the lyrics, or try singing how your body feels to the tune of the song.
  • Pay attention to the sound of your breath.
  • Find a sound in the current environment. Describe it and note how it is impacting you in your environment.
Touch/Physical Feeling
  • Rub your hands together and pay attention to the sensation.
  • Gently snap a rubber band on your wrist
  • Do a body scan, reviewing yourself from head to toe. What sensations do you notice in your body?
  • Stroke a soft or silky piece of fabric. Notice how it feels.
  • Take deep breaths. Feel the air coming in and out. Notice how it feels in your body.
Smell
  • Use your favorite candle or essential oil and try to describe the scent.
  • Sniff your coffee, tea, or snack and notice how your body reacts to the scent.
  • Use your favorite lotion or perfume. Pay attention to the sensations of both the scent and the application of the lotion.
Taste
  • Chew gum or pop in a piece of hard candy. Try to describe the flavor or texture to yourself.
  • Enjoy a soothing drink. Focus on the flavor and temperature.
Grounding skills can be used as needed in almost any environment and can be highly effective. These are only a few grounding activities out of countless options. If you are interested in exploring more or in having support in using these skills, therapy can be helpful. Contact us to meet with a trained therapist in a welcoming environment!


Tags: Anxiety, Anxiety Therapy, Grounding Skills, Panic
Category: Anxiety Therapy

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  • What is PTSD (2)
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  • Move Forward (1)
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  • Depression Symptoms (1)
  • Anxious (1)
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  • Depression Counselor (6)
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  • Work Together (1)
  • Relieving Your Anxiety (1)
  • Anxiety Control (1)
  • Coping with Anxiety (4)
  • Fight Anxiety (1)
  • Fresno Couples Counseling (5)
  • Fresno Depression Counselor (3)
  • Depression Healing Solutions (1)
  • Blended Families (1)
  • Fresno Depression Counseling (1)
  • Anxiety Symptoms (2)
  • Child Anxiety Therapy (1)
  • Anxiety Help Methods (1)
  • Therapy and Depression (1)
  • Panic (3)
  • Fresno Counselor (17)
  • Your Mind (1)
  • Self-care (1)
  • Anxiety Attacks (1)
  • Couples Counselin (1)
  • Depression Counseling Tips (1)
  • Relief from Anxiety (1)
  • Relationship Therapist (2)
  • Loss (2)
  • Parent Relationship (1)
  • Anxiety and Depression Therapy (1)
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  • Couples Communication (2)
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  • Banishing Anxiety (1)
  • Therapy (1)
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  • Living with PTSD (1)
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  • Anxiety Tips (12)
  • CBT Treatment (1)
  • Depressed (4)
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  • Panic Coping Tactics (1)
  • Game Playing (1)
  • Fresno Anxiety Counselor (2)
  • Cognitive Therapy (1)
  • Loving Your Spouse (1)
  • Communication Classes (1)
  • Fresno Depression Therapist (2)
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  • Thinking Positively (1)
  • Trauma Therapy (1)
  • Fresno Cognitive Behavioral Therapy (1)
  • Defeating Anxiety (2)
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  • improve your relationship (1)
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  • Major Depressive Disorder (1)
  • What is Ecotherapy (1)
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  • Poetry (1)
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  • Fresno Therapist (77)
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  • Bilateral Stimulation (1)
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  • Fresno Couples Therapist (6)
  • Grounding Techniques (1)
  • PTSD Therapy (20)
  • Growth and Healing (1)
  • Therapy Treatments (1)
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  • Starting a New Job (1)
  • COVID19 (1)
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  • EMDR (1)
  • Anxiety (27)
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  • Couples Counseling (28)
  • Holiday Season Help (1)
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  • Addiction Therapy (2)
  • Depression Counseling (23)
  • Fresno Depression Therapy (4)
  • Mindfulness-based Cognitive Therapy (1)
  • CBT Therapist (9)
  • PTSD Help (2)
  • Pets for Anxiety (1)
  • Anxiety Counselor (5)
  • Adjustment Disorders (1)
  • Fresno Anxiety Therapy (3)
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  • PTSD (25)
  • suffering from depression (1)
  • Fresno Anxiety Counseling (3)
  • Risk of Suicide (1)
  • Red Flags (1)
  • Pandemic Anxiety (1)
  • Feel Better (1)
  • Alleviating Anxiety (1)
  • Sadness (1)
  • Young Adults and Anxiety (1)
  • Counseling Fresno (1)
  • Ecotherapy (1)
  • Severe Anxiety (1)
  • Art Therapy for Depression (1)
  • Frantic Thoughts (1)
  • Family Help (1)
  • Holiday Stress (3)
  • Counseling Help (1)
  • CBT (27)
  • Post Traumatic Stress Disorder (3)
  • Narrative Exposure Therapy (1)
  • Cognitive Behavioral Therapy Exercises (1)
  • Depression Questions (1)
  • Overcoming Anxiety (1)
  • CBT Counselor (1)
  • Child Therapy (2)
  • Fresno Anxiety Therapyy (1)
  • Health and Counseling (1)
  • Prioritizing Mental Health (1)
  • Postpartum Depression Relief (1)
  • How to Deal with Anxiety (1)
  • Bankruptcy (1)
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  • Therapy for Depression (1)
  • CBT in Fresno (1)
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