Anxious? Afraid? Try Grounding Techniques to Soothe Yourself

Are you experiencing distressing memories or negative emotions at the worst times? Do you wish that you could find a way to focus on the present moment instead of these uncomfortable or frightening thoughts? Learning how to keep yourself grounded can help you through these challenges.

People with mental health struggles like post-traumatic stress disorder, anxiety, dissociation, and more can have trouble focusing on the present moment. The emotions and sensations linked to their trauma can continually take over. Are you experiencing such feelings?

Grounding is a practice that helps you keep your mind from upsetting thoughts and challenging emotions by recentering your attention on the present moment. Learning these techniques may give you the coping skills to push through these uncomfortable experiences. Practicing grounding techniques can allow you to begin calming your mind and body long-term with intentional and repetitive use. Fear and anxiety will ease as you find safe, proven tools to keep you grounded.

Here are some techniques to help you soothe yourself whenever troubling thoughts get in the way.

Positive Affirmations

When you struggle with challenging thoughts on a daily basis, they can make you feel down on yourself. You might feel like you cannot get through the day without the intensity of your thoughts wearing you down. Positive affirmations are a great way to be kind to yourself.

For example, look at yourself in the mirror and say to yourself, “You are strong and you can move through this pain.” If you keep telling this to yourself, you will find it easier to believe your own words. You can either say the same phrase or pick different ones every week. Say it out loud or in your head as many times as you need.

Five Senses

The five senses grounding technique is a great coping skill for getting into the present moment. Take a deep breath and relax your body and focus your attention on the following:

5 Things You Can See

4 Things You Can Feel

3 Things You Can Hear

2 Things You Can Smell

1 Thing You Can Taste

Sit with Your Pet

If you have a dog, a cat, a rabbit, a bird, or any other pet with fur or feathers, spend a few minutes with them. Stroke your pet’s fur or feathers. Focus on how it feels against your fingers. If your pet is small enough to hold, concentrate on how they feel in your arms. If you are not at home, take a look at photos of your furry friend and notice how happy they make you feel. Think of favorite things you would do with them or how they would comfort you if you were with them.

Plan an Activity

Distressing thoughts can make it hard to look forward to what the day will bring. All the more reason for you to plan an activity with your friend or family member. Maybe the two of you can go to dinner, see a movie, go to the beach, visit a museum, and more. You can also plan what you will wear, when you will go, and how you will get there. Make a list of all of the upcoming plans you have so you can see that there are people who want to spend time with you. Imagine all of the fun you will have during each activity.

Listen to Music

Think of a song that reminds you of your favorite moment. It could have been a time when you were singing in the car with your friends, during a party, or other joyful memories. Focus on the melody and all of the instruments featured in the song. If the song has lyrics, try to visualize a story in your head based on what the lyrics are telling you. Pay attention to the emotions the song brings to you as well as any physical sensations. See what stands out the most to you.

Any of these techniques and more through anxiety therapy can give you the power to have control over your thoughts and stay in the present moment. It may take some time for the techniques to work, but do not give up on them. Please contact us at Mindworthy Therapy if you would like support in keeping yourself grounded to self-soothe.

Anxious? Afraid? Try Grounding Techniques to Soothe Yourself