ways to ground

Deep Breathing. Breathe in slowly and deeply from your core, and breathe out slowly, imagining all your worry and anxiety leaving your body as you exhale. Sometimes counting while breathing in and out can further calm your mind.

Mindfully Existing. Trace your hands around the physical outline of your body and be aware of your existence in the world. This can help you feel more connected to yourself when your anxiety makes you feel disconnected.

Call a Friend. Call a friend and have a chat. The chat can be about anything at all, but focus your attention on the conversation.

Change Position. Changing your position can also help you be more mindful. Change the way you're sitting, stand up, wiggle your fingers or toes.

Mindfully Eat or Drink Something. Eat or drink something while focusing on the sensations. Is it hot or cold? How does it taste?

Meditate. Meditation can take many forms. Give one a try! And if meditation isn't right for you, zone out to television or music.

Look in the Mirror. Look at yourself in the mirror and smile, even if you don't feel like it. What do you see? How does it feel to smile? Don't allow negative thoughts about yourself to intrude.

Journal. Writing down what's happening right now can help you get the feeling of anxiety out of you. Keeping these writings as a journal can help you examine your triggers for your anxiety later.

Mindfully Bathe. Take a bath or shower and pay attention to the experience. Concentrate on the sensations of the water on your skin or the shampoo on your scalp.

Imagine a Comfortable Place. Imagine yourself in a safe and comfortable place. Feel the safety of it. Put yourself there and know it completely.

Counting Awareness. Look outside and count the things you see. You can count the trees, the stop signs, the bushes, even the cars on the road.

Exercise. Exercise doesn't have to be planned or extensive. Jump up and down on the spot. Do some quick yoga poses. Go for a walk or ride a bike if you're able.

Grounding Techniques