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: VISUALISATION
Try to imagine your anxiety as a tangible item, like a leaf. Then, imagine that leaf falling off a tree and floating down a river. This can help you separate yourself from your distressing thoughts.
GROUNDING TECHNIQUE 2: MENTAL GAMES
Make up easy games to play when you feel anxious. For example, you may focus on finding five white cars while driving. Or you can think about seven people that you love the most in your life.
GROUNDING TECHNIQUE 3: DESCRIBE
Focus on your environment, focus on objects, and use your senses to describe it. this stimulates your brain and decreases your blood pressure and heart rate.
GROUNDING TECHNIQUE 4: MATHS
Focus on trying to solve maths problems to distract yourself. This can also help ground you in being able to come to solutions when you are dealing with a lot of things outside of your control.
GROUNDING TECHNIQUE 5: FOOD AND DRINK
Try to mindfully enjoy a few bites of something you really enjoy. Focus on the sensations that arise as you eat or drink this item. Avoid or limit any other distractions during this exercise.
GROUNDING TECHNIQUE 6: HOLD ICE
Simply hold a few ice cubes in your hand or trace them along your arms or legs. Focus on the sensation and try to direct your thinking to that if your mind wanders.
GROUNDING TECHNIQUE 7: SPRINT
Set a timer and run as fast as you can for thirty seconds. Take a few moments to catch your breath, and then repeat one or two more times. This promotes healthy blood flow and release endorphins.
GROUNDING TECHNIQUE 8: BREATH WORK
Learn how to control your breathing. Breathwork allows you to deactivate your sympathetic nervous system while also activating your parasympathetic nervous system.
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.