Top 10 Amazing Grounding Techniques For Anxiety

Grounding Techniques For Anxiety

Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students.


This article will throw light on some grounding techniques for anxiety.

Anxiety falls under a mental health disorder category, which defines it as a disorder characterized by feelings of worry, fear that are so strong that they can hinder a person’s day-to-day life. In India, more than 10million people are diagnosed with anxiety in a year.

Everyone feels anxious now and then. It’s normal to feel anxious because it’s your brain reacting to certain situations. The problem starts when this anxiety starts making your daily life difficult. It gets important to get it treated when a person starts seeing anxiety as a part of their daily life.

Grounding Techniques For Anxiety

The problems related to mental health can only be solved when people have a healthier life. The following sections will dig into the grounding techniques for anxiety.

Top 10 Amazing Grounding Techniques For Anxiety

1. Grounding Techniques For Anxiety: Symptoms of Anxiety

There are a lot of symptoms of anxiety that may vary from person to person, but some generalized symptoms are-

  • irritability
  • agitation
  • lack of concentration
  • unwanted thoughts
  • fear
  • excess worry
  • palpitation
  • shivering
  • sweating

Before knowing the grounding techniques for anxiety, we must recognize its common symptoms.

2. Grounding Techniques For Anxiety: Panic And Anxiety Attacks

Panic attacks are sudden attacks of fear or threat; symptoms can be- Racing heartbeat, breathlessness, nausea. Panic attacks can be expected or unexpected. Panic attacks can happen to anyone, but if this happens more than once, then it’s definitely something you should worry about.

Anxiety and Panic attacks may look similar due to some of their common symptoms, but there is a difference we need to understand. Anxiety can be classified into three stages- mild, moderate, or severe.

It can be present, and still, you don’t realize it until it’s severe or moderate and you continue going with your daily work. Panic attacks are generally categorized as severe, and they won’t let you go ahead with your daily work this easy.

The next section highlights some grounding techniques for anxiety that will help you overcome your anxiety issues.

3. Top 10 Grounding Techniques for Anxiety That Will Work

If you are dealing with anxiety, you are not the only one. According to WHO, 3.6% of the world’s population is dealing with anxiety, i.e., about 264 million individuals worldwide have an anxiety disorder. Study finds women are twice as likely to suffer from anxiety. But how to deal with it?

The following is a list of grounding techniques for anxiety:

  • Call and talk to a friend. Talk about anything you want to, whatever you like, but your only focus should be on the conversation.
  • Meditation can give you a new perspective in a stressful situation and help in relaxing your mind. It helps reducing negative emotions and increases patience.

Grounding Techniques For Anxiety

  • The most common grounding technique for anxiety is the 54321 method. This method asks you to identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste, or you can replace this with 1 thing you like about yourself. While your brain is now busy with these things, it focuses less on anxiety, which will help you feel better.
  • Focus on one thing at a time. Doodle, color, listen to music but do only one task at a time. Avoid multi-tasking. Keep your phone aside and focus on whatever you want to at that moment.
  • Maintain a journal. There is no perfect way to journal. Just take out a scrapbook and ink it with your favorite color and favorite things. You can write about your day or try writing a thankyou-journal.

Grounding Techniques For Anxiety

  • Try social media detox. Social media has its own benefits, but admit it or not, it also contributes to your anxiety.
  • Exercise. You do not have to do any heavy exercises. Just jump 2-4 times or go for a walk, try some yoga poses, go on a ride on your bicycle, or swim if you can. Wiggle your toes, and this may help in lowering your stress.
  • Try to focus on all the positive things around you. Remember the time when you were not anxious. How were you feeling that time? Pay attention to the sensation.
  • Imagine yourself in a comfortable place. Find the things which give you comfort, hold on to those things. It can be a corner of your house, a soft toy, a pillow, or maybe a blanket.
  • Get help for your ownself. There’s nothing wrong with seeking medical advice. You don’t need to suffer silently with anxiety. Make a list of your triggers and give it to your therapist. They can help you cope up with your anxiety.

Try practicing these 10 grounding techniques for anxiety, and these will surely help you.

4. Grounding Techniques For Anxiety: Mental Health

Grounding Techniques For Anxiety

“Being vulnerable is actually a strength and not a weakness. That’s why more and more mental health is such an important thing to talk about. It’s the same as being physically sick. And when you keep all those things inside when you bottle them up, it makes you ill”, said Cara Delevingne. Her words perfectly describe why we need awareness regarding mental health.

It’s high time now that we should start talking about mental health without shame or embarrassment. It’s time now that we make mental health a priority and stop making fun of people who have the courage to come out with it. Let’s start with the definition- Mental health includes our emotional, psychological, and social well-being.

We can only bring the grounding techniques for anxiety in practice when people start knowing that they have anxiety.

It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. People suffering from any mental health problems may not be able to recognize it. Here are some early symptoms you need to recognize-

  • Eating too much or eating too less
  • Sleeping too much or too less
  • Losing interest in a daily course or pulling away from people
  • Feeling helpless or hopeless.
  • Having less energy or no energy
  • Smoking, drinking, consuming drugs more than usual
  • Getting irritated or angry at small things
  • Finding it difficult to perform your daily chores
  • Thinking about hurting yourself or others

Another common mental health disorder is Depression. Women are more likely to be affected by it when compared to men. It is a mood disorder that affects a person’s daily life and well-being. It no doubt makes your life difficult. It may force you to lose interest in all the activities you enjoyed once. Depression can run into families and can be inherited. Depression can lead to anxiety symptoms too. The most severe outcome of depression can be suicide.

Talking to someone who knows how it feels may make you feel better. They have gone through the same and have won this fight.

It’s truly said that “Without mental health, there is no physical health.” Mental health is one of the major health concerns worldwide; still, development in this field is prolonged in most low and middle-income countries. We need to encourage people to come out and seek help without making fun of them and adding up to their miseries.

Practice grounding techniques for anxiety and it will help you overcome it. It won’t happen in a day but, it will improve slowly.

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Icy Health
Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. -----------------------------------

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.



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