Feeling Anxious? Try These Anxiety Grounding Techniques to Calm Yourself

Anxiety can be an overwhelming experience. You might find that anxiety strikes at the exact moment you need to be the calmest and most relaxed. Whether during a performance, class presentation, or even during an important test at school or work. Anxiety can strike at some of the most inconvenient moments.

In saying that, there are ways to prepare yourself for these moments and arm yourself to deal with them to the best of your ability. Using anxiety grounding techniques is an excellent way to do this. They’re unnoticeable so no one will know you’re doing them, and they’re highly effective in calming people down.

In today’s article, we’re going to be sharing some anxiety grounding techniques that you can use to deal with anxiety. Keep reading to learn more.

3 3 3 rule for anxiety

What is the 333 rule for anxiety? It’s a simple technique you can use to ground yourself. When you’re in situations where your overthinking and your anxiety is overwhelming - take a second to look around you.

As you look around, name three things you see. This could be a tree you see in the distance or a photograph nearby.

After that, name three sounds you hear. Whether it’s the sound of a dog barking or the noise of brewing coffee.

Lastly, move three parts of your body. It could be your arms, legs, and head - whatever you choose to move.

This is a great way to center yourself and bring yourself back to the present moment.

5-4-3-2-1 coping technique

The 5-4-3-2-1 coping technique uses all 5 senses to help deter anxiety. When you find yourself feeling anxious, start this exercise by taking long deep breaths and bringing your attention to them. This can help bring you to a calmer sense of mind.

When you discover your breath, and you’re a little more centered, follow these 5 steps:

• Step 1: Acknowledge 5 things that you see around you. This could be anything from a bird to a tree.
• Step 2: Acknowledge 4 things you can touch that are near you. This could be the surface you’re standing on or the couch you’re sitting on.
• Step 3: Acknowledge 3 things you hear. Focus on sounds outside of your body, like the birds chirping, cars driving by, or music playing.
• Step 4: Acknowledge 2 things you can smell. Maybe it’s breakfast in the morning or the smell of freshly cut grass.
• Step 5: Acknowledge 1 thing you can taste. What did you eat recently? Does the taste of coffee still linger in your mouth? Or maybe the taste of breakfast is still hanging out on your taste buds.

Whether you decide to use the 3-3-3 rule for anxiety or the 5-4-3-2-1 technique, both can help you deal with anxiety when it strikes by helping you calm and ground yourself. This is just the tip of the iceberg when it comes to methods you can use to calm yourself and relax.

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