Today, Nikki and David continue to discuss anxiety--specifically grounding techniques to help with anxiety and panic attacks.
Physical
- Put your hands in water
- Pick up or touch items near you
- Breathe deeply
- Savor food or drink
- Take a walk
- Hold a piece of ice
- Savor a scent
- Exercise
- Listen to your surroundings
- Feel your body
- Try the 5-4-3-2-1 method
Mental
- Play a memory game
- Think in categories
- Use math and numbers—Bull and calming the person down with random numbers.
- Recite something
- Make yourself laugh
- Use an anchoring phrase (e.g., I am ____ years old. I live in _____. I work at ______.). Right now, in this moment, I am safe.
- Visualize a daily task you like or don’t mind doing.
- Imagine yourself leaving painful feelings behind.
- Describe what’s around you (in your mind or out loud if you are alone).
Soothing
- Picture the voice or face of someone you love.
- Practice self-kindness.
- Sit with your pet.
- List favorites.
- Visualize your favorite place.
- Plan an activity.
- Touch something comforting.
- List positive things.
- Listen to music.
