5 Simple Grounding Techniques For Calming Anxieties
ebbony&lune
DISCLAIMER: The content contained in this post is from my own experiences, knowledge/research, and for informational purposes only; external research is recommended. Should you have any questions or concerns, please seek the advice of a professional.
Your mind is filled with panic; a million thoughts are racing in your head; and you seem to be stuck in a whirlpool, spinning and getting dragged deeper into the water where you can’t catch a breath. Anxiety can do that to us - it is debilitating, and it is scary. And worst of all, it is unpredictable. You can’t plan when the anxiety hits, but you can plan what to do when it hits.
There’s nothing worse than digging through your mind (filtering through the million thoughts) and scrambling to find something to help ease the anxiety while you’re already in panic mode. Here are 5 SIMPLE GROUNDING TECHNIQUES that can help you in your most distressed times - and you don’t need anything else other than yourself to do it!
1. TIPP (DBT Technique)
T: Temperature
Cooler temperatures can slow down our heart rate, and therefore, can decrease the intensity of an emotion.
Splash your face with cold water. Washing your body with cold water can also help - the neck, the arms, the hands. Or take a quick cold shower.
If you feel safe doing so, submerge your head under cold water (no colder than 10°C / 50°F) and hold your breath for about 30s, or as long/short as feels comfortable.
Go outside in the cold for a few moments (if your geological region allows for that).
Hold an ice cube or ice pack in your hands. You can also place them on different parts of your body.
I: Intense Exercise
Moving around and being physically active can redirect and release the built-up energy inside of you, helping to de-escalate the intense emotions.
Do jumping jacks. Or just jump around in general.
Go for a jog in your neighbourhood, or on the spot at home.
Dance like nobody is watching.
P: Paced Breathing
Control and slow your breathing to lower your heart rate. Visualize the air entering into and dispersing throughout your body on your inhales, and your exhales exiting your body taking the negative, distress, panic along with it. There are many great breathing techniques out there you can try (the 4-7-8 method is outlined below), but if it’s too difficult to remember them in the moment, just remember to SLOW down your breath, take DEEP breaths, and COUNT the seconds.
P: Progressive Muscle Relaxation
Your body and muscles will naturally tense up in a stressful situation - this exercise helps you relax the different parts of your body and to re-focus your mind.
Start from the top of your body and work your way down: top of the head > forehead > temples > cheeks > jaw > eyebrows > eyes… etc. All the way to your toes.
Notice every muscle in every part of your body, and remind yourself to relax each and every one of them as you go along.
You can also practice deep, paced breathing while going through this exercise.
2. 5-4-3-2-1
The most common grounding technique, and one of the easiest to remember (other than breathing). This technique helps you become aware of your surroundings, and your body’s relationship to them, anchoring you to the present moment. It also doubles as a list-making technique (more examples about this below), which can help re-focus your mind.
5 things you see - Describe them in detail, either aloud or to yourself: What colour are they? Are there any cracks, scratches, little flaws? Any interesting little details?
4 things you can touch - Take a moment to feel the things on and around you. Are they cold to the touch, or warm? Soft or rough? What kind of textures are they?
3 things you can hear - Just listen. Can you hear your breathing slowing down? Any white or background noise - perhaps the humming of appliances?
2 things you can smell - What does your skin smell like? Your clothes? The objects you just touched? Are there any subtle scents in the air?
1 thing you can taste - Maybe you can still taste the last thing you ate or drank - are they still lingering? Imagine tastes you enjoy.
3. Butterfly Hug (EMDR Therapy Technique)
This technique was originally developed for treating PTSD and largely used with this area of work, however it can also used for general self-soothing, calming, and self-love.
Cross your arms over your chest, so that the tip of the middle finger from each hand is placed below the collarbone - just like a butterfly over your chest.
Have your hands and fingers as vertical as possible, with the fingers pointing towards the neck. You can interlock your thumbs to form the butterfly’s body if you wish.
Your eyes can be closed, or partially closed. Focus on the tip of your nose.
Move your hands like a butterfly gently flapping its wings, tapping yourself. Let your butterfly move freely.
Pair this exercise with slow and deep breathing.
Notice what thoughts are going through your mind, what images appear, how you are feeling, how your body is feeling - welcome those thoughts in, as if they are clouds passing by.
Continue until you feel that your mind and body are relaxed and calmed.
4. 4-7-8 Breathing
As mentioned earlier, breathing is the simplest tool to help ease anxiety - if done effectively. When anxious, breathing tends to turn shallow and quick, which is the opposite of what needs to happen in order to achieve that relaxed state. This technique helps guide the breath to slow down.
Exhale through your mouth. Feel your breath emptying out from your diaphragm, until there is none left.
Close your mouth, and inhale through the nose, while silently counting to 4.
Hold your breath for 7 counts (or however long feels comfortable for you).
Exhale through your mouth for 8 counts.
Repeat the cycle (steps 2-4) three more times for a total of four deep breaths, or until you feel relaxed
Sometimes breathing deeply can be hard, even with the counts. If this doesn’t feel comfortable for you, try singing a familiar song, such as the “ABC’s” - singing can also help regulate your breathing. Or let out a scream into a pillow - whatever works to release the trapped breath and to get it flowing again.
5. Make Lists
This technique may seem mundane, but it helps direct your attention and mental energy away from the distressing thoughts. Healthy distractions are always good for coping with anxiety. You can make a list of anything: colours, animals, places, etc. If you find it difficult coming up with a category to make a list for, try observing your surroundings and making a list of those. If you are in your bathroom, name other bathroom items (E.g. toilet paper, soap, paper towel); if you are in an office setting, list office supplies (E.g. stapler, tape, pen) - these will help you be aware of your surroundings as well. As mentioned earlier, the 5-4-3-2-1 technique goes well with this one.
Coping with anxiety and finding techniques that work for you can be a long and difficult process or habit to get into, but I believe in you!
Resources:
Artigas, Lucina, and Ignacio Jarero. “The Butterfly Hug Method for Bilateral Stimulation.” EMDR Foundation, Sept. 2014.
Dialectical Behavioral Therapy. “TIPP.” Dialectical Behavioral Therapy, Dialectical Behavioral Therapy, 1 June 2020, dialecticalbehaviortherapy.com/distress-tolerance/tipp/.
Greene, Dr. Paul. “Your Easy Guide to DBT's TIPP Skills.” Manhattan Center for Cognitive Behavioral Therapy, Manhattan Center for Cognitive Behavioral Therapy, 3 June 2020, manhattancbt.com/archives/1452/dbt-tipp-skills/.
Koonce, Dana. “Manage Your Emotions in a Crisis with TIPP.” Mindsoother Therapy Center, Mindsoother Therapy Center, 8 July 2018, www.mindsoother.com/blog/manage-your-emotions-in-a-crisis-with-tipp.
Raypole, Crystal. “30 Ground Techniques to Quiet Distressing Thoughts.” Edited by Timothy Legg, Healthline, Healthline Media, 24 May 2019, www.healthline.com/health/grounding-techniques.
Weil, Dr. Andrew. 4-7-8 Breath Relaxation Exercise, Arizona Centre for Integrative Medicine, 2010.
