5 Grounding Tips For Soothing Anxiety

It is normal to feel anxious sometimes, this is a natural response to a situation in which we feel threatened or afraid.

In society today, we are usually not facing life-threatening situations, though our bodies react in the same way. We could feel anxious in a social situation, going somewhere new, travelling on public transport, being in a crowded or busy area.

We can also feel anxious about something that is happening in the future or from things that have happened in the past.

You may notice feelings such as a fast heartbeat, feeling hot, sweaty palms, feeling sick or an uncomfortable feeling in the stomach.

5 tips to try when feeling anxious:

  • Square or Box Breathing – breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, hold for 4 seconds and repeat. Sometimes it’s helpful to visualise a box/square whilst you do this.
  • Take a walk. Whether this is pacing back and forth inside or a stroll in nature, the natural rhythm of walking helps to regulate our bodies and minds.
  • Talk to a trusted friend – there’s an old saying, “A worry shared is a worry halved”, opening up to someone we trust can really help.
  • Build in some regular exercise – whether it’s walking in nature, stretching, yoga or going to the gym, exercise can help refocus your mind and release endorphins (stress hormones)
  • Mindfulness – try the “5-4-3-2-1” grounding exercise to become aware of your 5 senses in the present moment. Try naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

©2022 Katy Tucker

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