Stress and anxiety? Centre yourself with simple grounding techniques

Benefits of grounding techniques: If you are under stress or dealing with anxiety, grounding techniques can help you feel more relaxed and less anxious by bringing your attention back to the present moment (Image: Canva)

Feel overwhelmed? Or maybe you've experienced intense emotions that feel hard to control? If you're struggling with stress, anxiety, or other difficult emotions, that's where grounding techniques come in.

Grounding is all about bringing yourself back to the present moment. It's a way to centre yourself and reset focusing on what's happening right now. You can calm your mind and body, reducing stress and anxiety.

Grounding techniques can be used anywhere, at any time. They are a great tool to have in your toolbox for managing stress and anxiety.

Also read | Calm yourself quickly: Deep breaths, self-soothing touch and ice pack can regulate your nerves

Here are some of the benefits of grounding techniques:

• Reduced stress and anxiety: Grounding techniques can help you feel more relaxed and less anxious by bringing your attention back to the present moment.
• Improved focus: When you're grounded, you're more likely to focus on the task at hand.
• Better sleep: Grounding techniques can help you relax your body and mind, which can lead to better sleep.
• Increased self-awareness: Grounding techniques make you aware of your thoughts, feelings, and sensations. This can help you to better understand and manage your emotions.

• Find a technique that works for you: There are many different grounding techniques. Experiment with different ones to find the ones that work best for you.
• Practice regularly: The more you practice, the more effective they will be.
• Be patient: It may take some time to see the benefits. Don't get discouraged. Keep practising.

If you're struggling with stress, anxiety, or other difficult emotions, grounding techniques can be a helpful tool. However, it's important to talk to a mental health professional if you're experiencing severe symptoms.

Here are some grounding techniques to try:

• 5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
• Deep breathing: Take slow, deep breaths in and out. Focus on the sensation of your breath as it fills your lungs and then releases.
• Progressive muscle relaxation: Tense and then relax different muscle groups in your body, starting with your toes and working your way up to your head.
• Mindfulness meditation: Focus on the present moment by paying attention to your thoughts, feelings, and sensations.
• Visualisation: Imagine yourself in a peaceful place, such as a beach or a forest. Focus on the details of the scene, such as the sights, sounds, and smells.