Grounding Exercise: Anxiety Skills #5

A simple grounding exercise for managing anxiety and triggering the parasympathetic response. This simple activity can help you feel calm by giving you a practical way to use your five senses to remind your brain that you are actually safe.

Grounding skills are more effective than coping skills for anxiety because they provide a longer-lasting and more sustainable way to resolve anxiety. Instead of just avoiding your anxiety, you will actually be re-training your nervous system to be calm.

These grounding exercises for anxiety can be helpful for panic attacks, anxiety attacks, and PTSD, and they work well with both children and adults.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
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[pixelatedmedia]

Thank you. This is helpful, strategic and concise. God bless you.

[Korymis]

We all know why we're here.
(Everyone commenting on this I wish you all the best and even though it's hard, there will always be somebody going through the same thing... You are not alone.)

[swathi]

1. Take deep breath and breath out.
2. Touch, see, hear 3 things in environment and describe them in mind.
3. Notice how body feels.

[briannaw]

You are my little island of safety tonight. I’ve been struggling with a particularly intense anxiety freeze for over a week and I can’t tell you how comforting your videos were for me. Thank you thank you thank you for making these ❤️ ❤️ ❤️

[iwal]

I just started this grounding thing a few days ago. It's helped me with PTSD. Thanks so very much.

[cananary]

this really did help especially if ur experiencing or on the verge of panicking

[poojakapoor]

I did this exercise and then I yawned..this means this exercise hit the spot. Love you Emma for helping us.

[yema]

I was on the brink of an anxiety attack and this video really helped me calm down and to ground my emotions and body. Thank you SO much for this Sending love to everyone!❤️

[XpapricaX]

Best part was the hearing my mother sister and neice were singing focusing on that was awesome thank you,

[juliakristinamah]

You have informative videos! Yes, grounding exercise is great in dealing with anxiety.

[JellyjamGoosebumps]

This exercise is incredible, I did this only once & just for that brief moment I felt I claimed back my old self, I’m usually always on edge, ringing ears, sweating, muscle tension. But it felt like I escaped some of that temporarily. This I must practice regularly. Thankyou

[amyhoop]

I just performed these exercises and my anxiety immediately lowered and I felt more balanced as I was standing and began walking. Thank you so much for all that you do for us listeners! God Bless You!

[captaincrundle]

Wow, thank you! I woke up with the daily anxiety I feel before work and came across your video in desperation. I watched the previous videos in this series, then did the exercise as you walked through it an immediately all my queasiness disappeared!!! The feeling of relief was so strong that I burst into tears! Thank you. Thank you so much for providing this resource. This is a huge turning point for me.

[chyannefogle]

I do 5, 4, 3, 2, 1 method all the time this was similar but at the same time different I like this one better. It helped everything immediately. Thank you

[miggseye]

Thank you. This helped me today. Been feeling anxious and somewhat paralyzed. This helps. Glad a found this.

[sk_s_w]

I truly needed this course and I didn't know! Starting from senses?! It's so smart! I'm amazed! Thank you so so much! ❤

[lasquirella]

Thank you from all my heart that you share your knowledge. I like your movies and your calming voice. This tool is really helpful and I like its simplicity.

[naomiigrayyy]

I found you today and wow, I noticed I felt more relaxed and I didn’t know why and then you explained and it makes perfect sense and it’s so easy!! Thank you

[MsInteresting]

Thank you for these videos (anxiety sufferer). I can see they will be quite helpful in the long run with daily practice. God bless.

[DJSanOneTV]

not only is she smart but also so beautiful . and to makes things even better your voice is so calming . thank you !