Grounding is a technique that helps you stay in the present moment, and briefly take away your concentration and senses from your anxiety. It typically uses any of your 5 senses, often more than one at a time.
Here are some easy grounding techniques for anxiety for each of your 5 senses.
Sound
Start with sound as a grounding technique. You want to think of ways to listen to something that is soothing and can momentarily distract your mind. What sounds bring you peace and calm? This might me white noise like the sound of your bedroom fan. Maybe you like the sound of water, so listening to rain, a creek, or waves crashing might be good for you. You can find all these sounds on YouTube and with white noise machines.
Other people prefer music for their grounding, but make sure it isn’t loud or too fast- paced, as this can worsen your anxiety.
Sight
For sight, imagine something soothing that might help with your anxious thoughts. This can be something you are actually able to look at, or just something you can imagine in your mind. If it is something like a panic attack, you will need to find something close to where you are that you can look at. Maybe artwork on the walls, something on your computer, or a peaceful water fountain in front of you.
Smell
A simple method to alleviate anxiety through smell is, by utilizing candles or essential oils. Numerous fragrances, such as lavender, chamomile and ylang ylang are renowned for their calming properties and their ability to assist with anxiety. Experiment, with oil blends specifically formulated for anxiety and stress relief. Additionally consider incorporating aromatherapy candles that feature scents into areas of your home and office for convenient access.
Taste
Wake up your taste senses by tasting something invigorating like a sour candy or a sweet piece of fruit. To use taste for grounding purposes, it needs to be something that immediately awakens this sense, and can distract you from your anxiety.
Touch
Touch is one of our favorites when it comes to grounding. Standing on the earth is an easy way to practice grounding and really start to relax your mind and body. If you can get outside in your bare feet, stand on either dirt or grass so you are touching the earth. Other great options for touch include touching any object near you, or feeling warm or cool water.
