Grounding Exercise for Anxiety #8: Present Moment Awareness

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How can you get grounded when you're feeling overwhelmed with stress, worry, anxiety, or panic attacks? This grounding technique helps turn on our parasympathetic nervous system, reminding our minds that we are safe in the present moment and helping us get centered, calm, and able to relax.

This grounding technique helps us get present. We notice our surroundings, become mindful to what is around us, and pay close attention to the fact that our present moment is, in reality, safe.

Perceived safety combats the perceived danger that contributes to anxiety, PTSD, depression, and physical stress.

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.

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[IvrRBLX]

If ur reading this ur not alone we care abt u we need you

[Dreshanda]

Hey, thank you so much! I was actively having an anxiety attack when I found your video here, and this was exactly what I needed to get myself back into the moment instead of going down an anxiety spiral. Thank you so much, and I can't wait to watch more of your educational videos?

[jamienailes]

This was really helpful. I have been experiencing some anxiety about the future. Thank you very much

[Ereldor]

That was AWESOME! Thank you - I felt so much better after trying this for the first time

[chaneimanumua]

Hi, i commented on your most recent video about “what should i do?” I have watched every single ome of your videos i always watch your videos you are the one person on youtube i trust and put faith in. Can you please do a video on everything about disassociation and feeling numb and not connected to your body because it is something i struggle the most with. I feel so disconnected sometimes its like im stuck in freeze response and i get a feeling of panic and disassociation in public and just randomly

[lets.]

I just love your videos, thank you 💕🙏

[evakozy]

Hi, just found you. Please help with a code to watch the free course. I just stopped meds for anxiety and depression. I want to heal or cope naturally.

[marinadetaunay]

That was really helpful!!! Thank you, Emma McAdam. You're videos are the best. And you're daughters are the cutest. Thank you and please do more videos and content.
I'm a single mom of two in Brazil and it's not easy. Thank you God for you.

[gretel]

Love this please send a free code for the course change your brain now!!!THANKS!!!❤

[carpedave]

I love these videos. So helpful. Though I am always distracted by how dirty that lamp shade looks. lol.

[Marimiet]

God bless you for sharing all this knowledge to everyone. <3 Your channel is like a toolbox for me, even if I don't have a "problem" at hand with myself I like to watch your videos because the soothing atmosphere and the positive and practical ideas you share. Thank you so much, you are an angel. :)

[hughtempleton]

Thank you so much for sharing your fantastic videos ❤

[rosannagonzales]

I'd love to take your course for free. I don't shee where I can private message you though.

[Robert-]

This is pure perfection. I read a book with similar content, and it was pure perfection. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash

[michelle-mickeyleaman-lebl]

Hi there I think your videos are awesome! You mentioned in this video that if we requested to take the course on rewiring your brain for free, that all we needed to do was email you for a coupon code. I went to the link into this in the description and there is no place listed for me to email you requesting this code. There's only an option to purchase. The only other thing listed for free is how to cope with anxiety which is listed at the bottom of the website. But that is obviously a totally different course. So in all honesty I have no idea how to get this code to take the course for free. If you can help out that would be greatly appreciated! Thank you so much 💕

[Paxman]

Such good content in your videos! Thanks

[paolabettinger]

Love it! Thankyou so much for share this

[darrellb]

Please send me the free course....thank you. I love your channel and sharing it with friends... :-)

[katrinaruthministries]

Great video on using grounding to help with anxiety :)

[efrainnevarez]

Hi I would love to take your course, can you please send me the code