When you're feeling anxious and overwhelmed, grounding techniques can help bring your thoughts back to the moment.
Below are some techniques to try. As you take part, try to take in small details of the environment around you and notice details that your mind usually won't pick up, such as the feel of objects around you or sounds in the distance.
What are five things you can see?
Look out for small details or things you might never have noticed before around you.
What are four things you can feel?
Think about things such as the clothes you are wearing, the objects in front of you, the chair you are sat in.
What are three things you can hear?
Pay attention to the things your mind has tuned out, such as a clock ticking, the wind blowing, the birds singing.
What are two things you can smell?
Try to notice things around you, like air freshener, the smell of coffee or freshly cut grass.
What is one thing you can taste?
Think about and savour any flavours you can taste.
Choose at least three of the categories below and name as many items as you can in each one. Spend a few minutes on each category to come up with as many items as possible.
Films
Sports
Animals
Countries
Cities
Fruits
Vegetables
Breakfast cereals
For a variation on this activity, try naming items alphabetically.
1. Take five long, deep breaths through your nose, and exhale through your mouth.
2. Place both feet flat on the floor and wiggle your toes. Curl and uncurl them several times. Notice the sensations in your feet.
3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
4. Clench your hands into fists, then release the tension. Repeat this 10 times.
5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
6. Rub your palms together briskly. Notice and sound and the feeling of warmth.
7. Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
8. Take five more deep breaths and notice the feeling of calm in your body.
Use these to help take your mind away from unwanted or uncomfortable thoughts and feelings. They are discreet and easy to use wherever you are. Experiment to see which work best for you.
Name everything you can see
Count backwards from 100
Pick up an object and describe it in detail: what colour is it? How heavy is it? What does it smell like? Do you notice anything else?
List your favourite tv, film or book characters - can you think of one thing that you like about each of them?
Anxiety is a feeling of unease, such as worry or fear, often about things we think might happen in the future. We all experience anxiety at some point in our lives but, for some of us, it can be hard to control our worries. Find out more about anxiety and the support available to you.
Whether you’re feeling anxious, stressed, worried, overwhelmed or low, our 'Little Book of Coping Skills' has plenty of tips and techniques you can try to help you feel calmer and refer back to whenever you need them.
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