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If you struggle with anxiety, you\u2019re not alone.\u00a0<\/span><\/p>\n According to the <\/span>Anxiety and Depression Association of America<\/span><\/a> (ADAA), generalized anxiety disorder affects 6.8 million adults in the U.S. (about 3.1% of the population) \u2014 yet only 43.2% receive treatment.<\/span><\/p>\n When anxiety strikes, there are a few simple grounding techniques that can help you calm your mind in the moment.<\/span><\/p>\n \u201cWhen we are in those anxious states, our minds are somewhere else. We\u2019re worrying about the future or ruminating about what didn\u2019t go so well in the past,\u201d <\/span>Sharon Martin<\/b>, a clinical social worker and psychotherapist, told <\/span>TODAY.com<\/span><\/i><\/a>.<\/span><\/i><\/p>\n \u201cWhen we do grounding exercises, we bring our focus, our attention to what\u2019s happening right here and now,\u201d Martin said. \u201cIt forces your mind to slow down and take inventory of the things that are actually within your control.\u201d<\/span><\/p>\n Here are some steps to ground yourself and alleviate anxiety:<\/span><\/p>\n Don\u2019t worry about finding the \u201cperfect\u201d quiet or clean spot. Simply sit where you are.<\/span><\/p>\n 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 \u2014 this physical connection helps reinforce a sense of safety.<\/span><\/p>\n Take a slow, <\/span>deep breath<\/span><\/a> while keeping your eyes open. Feel the air move in and out of your body as you breathe.<\/span><\/p>\n 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\u2019s shoes. Notice as many details as you can.<\/span><\/p>\n Keep breathing deeply and continue observing your surroundings. As you do, your mind will start to quiet down, shifting away from anxious thoughts.<\/span><\/p>\nSit Down and Get Comfortable<\/b><\/h2>\n
Connect With the Ground<\/b><\/h2>\n
Breathe Deeply<\/b><\/h2>\n
Focus On What\u2019s Around You<\/b><\/h2>\n
Stay In The Moment<\/b><\/h2>\n
Visualize a Peaceful Memory\u00a0<\/b><\/h2>\n