Grounding Exercise for Anxiety #7: Creating a Safe Place

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Grounding activities are an essential skill for managing anxiety, stress, and PTSD, as well as for improving mental health.

Visualizing a safe place can be an essential technique for grounding the body and mind. When stress, anxiety, or panic seem to be taking over, we can actually trigger our nervous system to respond by calming the body and mind through "perceived safety."

By bringing to mind your safe space, your favorite environment, or your comfort zone, you can actually reverse the stress response.

This is an essential coping skill for managing anxiety, panic, and PTSD.

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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[kingtahaa]

I feel calm, but in same moment tears came from my eyes, that that time is no more, , but I am relaxed also.

[erinf.]

did anyone else start crying bc it was so hard to think of what ur safe space was? like i don’t even know if i have one anymore

[laniikiara]

I was diagnosed with Anxiety Disorder and Panic attacks, just over a week ago. Your videos have been very helpful, thank you.

[Moore]

My therapist sent me here, and this is one of the most helpful exercises I’ve ever done.

[AlchemistaAcademy]

This is PERFECT!!! I am an EMDR therapist and I will be using this with my clients who need extra support outside of session.

[klattalexis]

I remember being at my Nana's place in the evening when the tide had come in on the rocky cliff where her house was high on the bluff overlooking the ocean. I was playing with my white china toy horses wondering if I could still find the path up to the house. I knew my time was running out as the waves crashed around my feet as the rock face warmed the water. I was pushing boundaries but I felt secure that my higher power would not let me drown. It was a safe, warm feeling so I made up a song about nightfall, as it was getting dark & I could hear my name being frantically called. I made it up the path with my toys all safe & sound. Funny I can still remember the words & tune to that song! I can still see the whole thing in my memory. I shall make sure I don't forget it again. I felt invincible.

[CaptainWumbo]

To convince yourself that saftey is real... That is a very sad sentence, because it hits home I'm not feeling safe and I'm not sure I ever will.

[jimiswagrix]

This worked as a guide for me during one of my most intense panic attacks ive had, Thank you so so much i teared up.

[williamperryjr]

I have so many safe places. One of them is this park I go to a lot. I see a pond, hear kids playing on the swings, and the geese honking. I feel a gentle breeze on a beautiful Spring day, and my best friend is with me. :)

[itsjaylin]

Coming from someone who doesn’t have access to this kind of resource, mainly due to not knowing who to talk to or not having the insurance that can cover it, I can say without a doubt these free videos are needed, and they are helpful. This has been the most helpful video I’ve watched so far. I’ve learned about the body scan before but I think the safe space was new for me. I was amazed at how easy I was able to calm down a bit from bodily stress I’ve been dealing with this past weekend just by imagining my happy place. For me it was a concert seen my favorite artist with my best friends. I think it worked well because it was a fresh memory. It was my first concert Since the pandemic started.

[prikhodkomv]

Your videos are incredible! Thank you so much. I'm going through the hard time after losing both of my dogs in less than a year and my anxiety recently became as worse as it was maybe 2, 5 years ago. After watching 3-4 of your videos in a row I can feel hope and it helps me and my body to remember and believe that I'm in control, I can find calm, I can calm myself down. Even if I cannot do it fully now, I will someday. I can help myself and I can save myself. I've done it before, I can do it again. Thank you!

[radicalretreat]

Thank you for taking the time to make this guided meditation. From one mental health professional to another, I appreciated your style . I felt much more calm after.

[rylee]

you have a soothing voice, perfect to aid in therapy practices

[sarahjimenez]

I don’t think I can “like” this video enough. This is literally the video that has helped me realize that I’m safe and that I have had some great, happy and calmed moments in my life. I’m so thankful for this video. I hope you can upload more of these visualizations soon

[QueenShreemIndigo]

I thought I needed an 8 hr meditation to create a safe space. This quick fast meditation helped me realized Ive only ever felt safe around my drs and in the hospital during my pregnancies. 😮😮😮 Thank you for helping me remove my mental block 💜💜💜

[itsjaylin]

Keep it up, anytime I find somebody who is dealing with anxiety or stress or even PTSD, I refer them here because it in easily accessible resource. Thank you so much

[Becagrace]

I’m currently in DBT therapy, and one of the “homework” exercises was to practice a space space. I usually really struggle with this sort of thing but I found this video really helpful, having someone talking me through it.

[bilalaurshugz]

no words to describe how amazing and helpful this is. Thanks a lot Emma, really thankful to you.

[flowerchild]

This video showed up at the perfect time. I am a young 60 yo women and asked myself yesterday where do I feel safe? I couldn't come up with a space. I don't mean safe in my sticks and bricks type of safety. I mean where do I feel safe within me. Thank you and blessings to you.

[deborahbain]

Thankyou for the picture of the Cat being near them is. My Safe Place