Anxiety is a normal reaction to stress. The grounding techniques that work for you may not work for a friend. Quick practices like these below can help you find calm and regulate those feelings in tough moments.
- Snuggle: Snuggle something comfortable like a stuffed animal or pet.
- Slow walking: Walk slowly and focus on each step. Say “right” or “left” with each step or count each step.
- Favorite things: Distract yourself by focusing on naming your favorite things like food, colors, animals, songs, shows.
- 54321: Bring yourself into the present by naming 5 things you see, 4 things you can feel or touch, 3 things you hear, 2 things you smell and 1 thing you taste.
- Dig deep: Imagine you are a tree and it is windy. Stand strong and firm. Dig your feet into the ground to connect to the earth.Then stomp around several times.
- Butterfly hug: Give yourself a butterfly hug. Cross your arms in front of you like you are hugging yourself. Breathe slowly. For 1-2 minutes, switch between tapping your left then your right upper arm.
- Hot Chocolate Breathing: Pretend you are cooling off a mug of hot chocolate. Count to 4 as you breathe out, hold for 4 seconds, then breathe in for 4 seconds.
- Hold something cold: Hold an ice cube or a can of cold soda in your hands.
- Cold water: Take a cold shower or splash cold water on your face.
- Music: Listen to soothing music. Build a playlist to save that helps you during hard times.
