Grounding Exercise: Anxiety Skills #5
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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.
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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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Planet Ayurveda’s Brahmi Vati is helpful in promoting concentration and helps in anxiety.
thank you, somehow I’m in tears when I proceed to the 2nd step
Thank you,
Was on the verge earlier I feel better now ❤
These Technics are great and I will try them! But the sound of the video was absolutely awful!
Didn’t work
Thank you so much ❤
I’m going though some tough times.
Improve your mental health with the free course, https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd
Me: searches this up.
Me when I see the results: OH FU-
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.
Love this 😊
Thanks!
Please share this amazing beautiful earth angels teachings to who needs them the most. Free healing through her channel.
Amen thank you ❤❤❤❤❤🌟🌟🌟🌟🌟🦋🦋🦋🦋🦋🌎🌎🌎🌎🌎
I’m loosing I can’t anymore
I have an panic attack right now. Pls help me
During the seeing part I got diarrhea (I do get it a lot)
thank you that helps
my attention span is NOT making this better
we are safe, everything will work itself out in due time.
I still want to kill myself
mindfullness
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
BRO!!!! STOP GIVING ME THESE
Oh hell naaaaawwwwe
I was anxious since this morning, my legs are shaking and I cant stop thinking that something is happening until I found your videos. I tried this and it was really helpful! 🤍
I have tinnitus and so it has me on edge all the time
I still want to die.
Daily reminder:
Your skin is not paper, so don’t cut it
Your neck is not a coat, so don’t hang it
Your body is not a book, so don’t judge it
Your heart is not a door, so don’t lock it
Your life is not a movie, so don’t end it
Always remember to love yourself even at hard times❤
If you or anyone else can answer this. As i tried the exercise, I can feel a bit of rekaxation, but my mind then tried to get me back with the thought "what if i calm myself artificially like this, but it is actually not safe/danger suddenly appears?" How do I go around this, and should i just trust that there is no danger?
Didn’t work. STILL FURIOUS!! 🔥😡🔥
This helped a lot. I feel so much better that I feel like I want to cry but I need to go to bed.
Thank you❤
Struggling so much today. Trying to get off an Anti Depressant.
test
Thank you. I feel calmer now. <3
Thank you. This is helpful, strategic and concise. God bless you.
May God bless you. I wish i knew this long time ago. Very helpful. Thank you 🥰
Thanks it helped
This is an extraordinarily simple grounding techniques that only takes seconds and really helps with anxiety and depression. https://youtu.be/Ki9AOlWGsQI
I’m making a poster board with different kinds of grounding techniques it should help me remember to do them. Hope this helps
This is helps thank you
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! ❤
Grounding Exercise:
0. Take deep breath in and breathe out
1. Touch 3 things and describe them
2. See 3 things and describe them
3. Hear 3 things and describe them
Afterwards: Notice how your body feels
I love watching these types of videos in the middle of a panic attack.
Wow, this really helped me! Thank you for the video.
I just want to cry and give up thankyou for this
Thanks! Good, helpful video! I’m feeling even more depressed tonight. Sat I opened up my front door and my garbage bin was right there – I think it was my neighbor that did this nasty, hateful act to us.
I’m going though some tough times.
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
That’s my problem is my surroundings 😢 I’m being triggered by my environment. I feel like a prisoner. 😢 but am I really safe?
For how long should we do it if we are getting anxious thoughts are night?