Love Faith Tacos

Anxiety: Grounding Techniques

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Today, Nikki and David continue to discuss anxiety--specifically grounding techniques to help with anxiety and panic attacks.

Physical

  • Put your hands in water
  • Pick up or touch items near you
  • Breathe deeply
  • Savor food or drink
  • Take a walk
  • Hold a piece of ice
  • Savor a scent
  • Exercise
  • Listen to your surroundings
  • Feel your body
  • Try the 5-4-3-2-1 method

    • Mental

    • Play a memory game
    • Think in categories
    • Use math and numbers—Bull and calming the person down with random numbers.
    • Recite something
    • Make yourself laugh
    • Use an anchoring phrase (e.g., I am ____ years old. I live in _____. I work at ______.). Right now, in this moment, I am safe.
    • Visualize a daily task you like or don’t mind doing.
    • Imagine yourself leaving painful feelings behind.
    • Describe what’s around you (in your mind or out loud if you are alone).

      • Soothing

      • Picture the voice or face of someone you love.
      • Practice self-kindness.
      • Sit with your pet.
      • List favorites.
      • Visualize your favorite place.
      • Plan an activity.
      • Touch something comforting.
      • List positive things.
      • Listen to music.
        • ...more
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        Love Faith TacosBy David Church