8 Ways To Help Ground Someone Or Yourself During An Anxiety Attack

Apr 13, 2018

Anxiety is a common problem that everyone experiences at one time or another. Anxiety can stem from work stresses, from relationships, from money, and from family difficulties, among other causes.

While everyone is anxious from time to time, some people have a more serious problem and suffer from anxiety attacks. An anxiety attack is different for everyone, but it is an overwhelming feeling that you are out of control of your life.

It is a terrible feeling that causes you to feel like you are drowning in your own fear and emotions. Some people will even have physical symptoms like feeling faint or having a rapidly beating heart.

Psychologists have a simple system for dealing with anxiety attacks. It is called the “grounding” technique. Grounding will make you feel more present in the moment and give you something to hang onto as your thoughts run out of control.

Count while you breathe – six seconds in, six seconds hold, and six seconds out. This will help quiet your mind.

It’s a great idea to touch base with each one of your senses and note one thing you can experience using each one. This will pull you out of your thoughts and get you more involved in the present moment.

Some people who have frequent anxiety attacks carry items with them to use for grounding. This can be a great idea if you feel like you need the extra support.

It can be a texture of clothes or the smooth wood of your desk or a nice memory that you once had with water for example. 

It can be as simple as the fabric softener on your clothes, your lotion or your favorite flower. 

This can be the sound of a chirping bird or the purr of a cat. It can even be the sound of traffic passing by.

This can be as simple as “I am safe” or “I am loved.”

This can be a calming action to your mind. The repetition will quiet your mind.

Try singing your favorite song. The music might make you feel better.

Most people have anxiety at some point in their lives

Everyone has times when they feel like they are losing control. Use our simple techniques to ground yourself in the moment and pull yourself out of an anxiety attack.

What has worked for you when you’ve been anxious? Let your friends know about this great technique to calm an anxiety attack.