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8 Wise Ways to Managing Anxiety: Grounding Techniques Part 1

8 Wise Ways to Managing Anxiety: Grounding Techniques Part 1

These grounding techniques are tools we share in the 8Wise™ Wellness Programme and can be used in the moment that anxiety strikes to manage the symptoms and calm yourself within the situation.

Give them a go and start living the 8 Wise Way for optimal mental health and wellbeing and an improved quality of life.

GROUNDING TECHNIQUE  1: MINDFULNESS

Mindfulness refers to being present and aware of your current thoughts, feelings, and bodily sensations. At the same time, it also means trying to accept your current reality without judging or trying to change it.

GROUNDING TECHNIQUE  2: Meditation

Meditation refers to the intentional practice of staying present with your mind and body. Research shows that practicing just 10 minutes of meditation a day can reduce anxiety and sharpen focus.

GROUNDING TECHNIQUE  3: objectivity

Separating facts from opinions can help you feel grounded during distressing situations. Focus on the ‘right now’, describe what you physically feel in your body, not what your mind spirals you towards

GROUNDING TECHNIQUE  4: 5 senses

This is a distraction technique that supports present-moment thinking. Simply focus on five things you see, four things you feel, three things you hear, two things you smell, and one thing you can taste.

GROUNDING TECHNIQUE  5: SAFE PLACE

When you feel anxious, close your eyes, and imagine a safe, comfortable place, real or imagined. Try to embrace all the five senses while in this place. Spend as much time there as you need.

GROUNDING TECHNIQUE  6: CATEGORISING

Spend a moment thinking about all the items in a specific category. For example, different action movies or children’s books as possible. This challenge shifts you into a task-oriented direction.

GROUNDING TECHNIQUE  7: RECITE

Whether it’s saying the alphabet backwards, or reciting a favourite song, repetition can be a helpful distraction technique as it forces you to focus on the specific task, rather than your distress.

GROUNDING TECHNIQUE  8: AFFIRMATIONS

Come up with an easy-to-remember statement that you can use when anxious.  It can be as simple as a single word like calm or breathe. You can also try phrases like, “This will pass,” or, “I will be okay.”

SUMMARY:

These are just some of the tools you can access in the 8Wise Wellness Programme so if you are struggling with your psychological wellbeing, are just wanting to live a healthy happy life or you simply want to support others, then get in touch for more information on how Living the 8 Wise™ Way can lead to optimal mental health and wellbeing and an improved quality of life.

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