How to Calm Anxiety Anywhere with 5 Grounding Techniques

Article updated on Sat, August 17, 2024 @ 4:34:35 PM GMT, first published on May 11, 2024 by Simon De Lafronde

Anxiety Relief on-the-Go: 5 Powerful Grounding Techniques (Works Anywhere!)

Feeling overwhelmed by anxiety? Don’t let it control you! This video empowers you with 5 SIMPLE and EFFECTIVE grounding techniques you can use ANYWHERE to calm your anxious mind and regain control. Learn powerful tools to manage stress in public places, at work, or even during panic attacks. These techniques are perfect for anyone struggling with anxiety, panic attacks, social anxiety, or generalized anxiety disorder (GAD). You will find below the script of the video from our partner YouTube channel Guided SelfHelp, exclusively shared with Econopass.

Narrator Woman: Have you ever been in that situation where your heart is racing, your mind is spinning with worries, and you can literally feel anxiety coursing through your body?

Narrator Man: Yeah, it’s like you’ve suddenly been dropped in the middle of a storm. The world feels overwhelming and scary.

Narrator Woman: Exactly. And in those moments, you’d give anything to find your calm again. To re-center and feel grounded.

Narrator Man: Which is why having an arsenal of practical grounding techniques is so crucial for managing anxiety and stress.

Narrator Woman: That’s exactly what we’re going to cover today. Five powerful yet simple strategies you can use anytime, anywhere to hit the pause button on anxiety.

Narrator Man: No fancy equipment required. Just these research-backed methods to regain control of your mental state.

Narrator Woman: So whether your anxiety stems from a specific source like relationships, work, finances…

Narrator Man: …or is more free-floating and constant, these grounding practices can be your life raft.

Narrator Woman: Let’s start by taking a nice, deep breath together. Then we’ll walk through technique #1.

Narrator Man: Okay, I’m ready. Bring on those grounding tools!

Narrator Woman: The first technique is using your senses to anchor into the present moment. Start by naming…
5 things you can see around you, 4 things you can feel, 3 things you can hear, 2 things you can smell And 1 thing you can taste

Narrator Man: You’re right, doing that brought me out of my anxious mind cycle. What’s the next grounding method?

Narrator Woman: It’s using cognitive defusion to untangle from anxious thoughts and see them as mere words…
It’s square breathing. Breathe in through your nose while counting to 4…hold for 4 counts..then exhale for 4 counts…and hold the exhale for 4.

Narrator Man: Ahhh that one’s simple but powerful. Okay, bring on number 3!

Narrator Woman: This one is cognitive defusion. You give your anxious thoughts a silly voice – like talking like a mouse or robot. It helps you defuse from getting consumed by the anxious narrative.

Narrator Man: “Geez Louise, I’m never going to get through this work panic!”
[Laughs] Yeah, that made the thought seem less menacing.

Narrator Woman: Exactly! Number 4 is using imagery and visualization. You could imagine yourself somewhere peaceful like a beach, forest, or perfect reading nook. Engage all your senses there.

Narrator Man: Ah yes, picturing my happy place helped interrupt the anxious cycle. What’s the last technique?

Narrator Woman: It’s called RAIN – a 4-step mindfulness approach. Recognize anxiety is present without judging it. Allow it to be there without fighting it. Investigate it with kind curiosity like “I wonder why my body feels this way?” And finally, don’t Identify completely with the anxiety. You are the observing awareness behind it.

Narrator Man: Powerful stuff. Thanks for walking me through that full anxiety-busting toolkit! I feel calmer already.

Narrator Woman: Absolutely, having these methods on hand can be vital for pressing pause on anxiety and its spiraling thoughts. We’ll explore grounding and mindfulness more in upcoming videos.

#anxietyrelief #groundingtechniques #anxietymanagement #anxietytips #stressrelief #GAD

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