Grounding Method: Count Down to Stress Less

by: Danielle Ternyila

Experiencing anxiety is not new, and you’re not the only one feeling like a bundle of stress ready to explode nowadays. No matter what it is you are going through, the best thing you can do is to take care of yourself. Instead of “accepting defeat” against the anxiety and whirlwind of emotions consuming you, focus your attention on things you can do that will help instead of hurt.

Make a conscious decision to do what you can to control yourself and these emotions; ground yourself. Trust me, it sounds so impossible and hard. If you’re thinking “No, I can’t turn it off, the anxiety will never go away,” then take another step back. You can’t think that way or things will never change. Negativity follows negative vibes. To take control of your stress, you first need to accept that you do control this. You have the power to make things better in your life, no one else; they’ve got their own lives to take care of after all.

To gain control in a stressful situation, you can count down with these simple steps, a tried and true coping mechanism for panic attacks and anxiety. Use your 5 senses, counting down from 5, to calm your mind. Your mind may be racing, thinking and worrying over so many things, and I feel you! Now, you can’t turn your brain off, but why not shift gears? Give your mind a new task to clear your thoughts.

Grounding Technique for Stress and Anxiety

5. See – In your head (or out loud if you’re alone and can!), find five things you see. My hands, blinds on the window, a desk plant, blue walls, and a yellow pencil, for example.

4. Touch – Now find four things you can touch. The cotton drawstring on my hoodie, the wooden desk, rubber keyboard protector, and condensation on my water bottle, perhaps.

3. Hear – Name three things you can hear: the air conditioner, birds outside the window, and the neighbor’s car just started

2. Smell – What are two things you can smell? Coconut candle and lemon tea

1. Touch – Finally, think of one thing around you that you could taste (not saying you have to actually taste it). An apple?

It’s that easy! When you go through these simple 5 steps and count down through your senses, you will be able to clear your mind. Whether you’re just a little worried or under stress in a tough situation, this anxiety grounding technique will help you come back to the present and focus on what really matters.

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