If you struggle with anxiety, you’re not alone.
According to the Anxiety and Depression Association of America (ADAA), generalized anxiety disorder affects 6.8 million adults in the U.S. (about 3.1% of the population) — yet only 43.2% receive treatment.
When anxiety strikes, there are a few simple grounding techniques that can help you calm your mind in the moment.
“When we are in those anxious states, our minds are somewhere else. We’re worrying about the future or ruminating about what didn’t go so well in the past,” Sharon Martin, a clinical social worker and psychotherapist, told TODAY.com.
“When we do grounding exercises, we bring our focus, our attention to what’s happening right here and now,” Martin said. “It forces your mind to slow down and take inventory of the things that are actually within your control.”
Here are some steps to ground yourself and alleviate anxiety:
Sit Down and Get Comfortable
Don’t worry about finding the “perfect” quiet or clean spot. Simply sit where you are.
Connect With the Ground
Place your feet firmly on the floor and rest your hands on your knees or the surface beneath you. Feel the solid support under you — this physical connection helps reinforce a sense of safety.
Breathe Deeply
Take a slow, deep breath while keeping your eyes open. Feel the air move in and out of your body as you breathe.
Focus On What’s Around You
Pick something to concentrate on. It could be the texture of your clothing, the way light shines through a window, or even the color of someone’s shoes. Notice as many details as you can.
Stay In The Moment
Keep breathing deeply and continue observing your surroundings. As you do, your mind will start to quiet down, shifting away from anxious thoughts.
Visualize a Peaceful Memory
If your anxiety lingers, imagine a time when you felt calm and content. Picture the scene in detail like the beach. Allow that memory to bring you comfort.
