How To Ground Yourself When You Are Stressed Or Anxious

Article by Anya Hayes, Author of The Supermum Myth

This is a mindfulness exercise which is good to practise to foster a daily habit of being in the present moment, but also for actually drawing you out of a panic attack or an anxiety/overwhelm moment. It gently encourages you out of your mind and into your space, breath, body. This exercise can be used to calm yourself in times of stress, or when you find yourself ruminating pointlessly about things that people have said, feeling judged, or anxious.

5 senses grounding exercise

1. Notice your breath. Bring attention to each part of the breath – the inhale, the exhale, the space in between.
2. Bring awareness to each of your 5 senses. One at a time, for about a minute each. Focus on the present moment and how each sense is being activated in that moment.
3. Hear: Begin to notice all of the sounds around you. Try not to judge the sounds – just notice them. They are not good or bad, they just are. Sounds might be internal, like your breathing or even your tummy.
4. Smell: Notice the smells of your environment. Closing your eyes can sharpen your other senses.
5. See: Where are you? Observe your surroundings – notice the colours, shapes and textures. Trees, sky. Or if in a manmade environment, notice the structures, the flow of lines and angles around you.
6. Taste: fully notice your tongue in your mouth, your saliva, your breath.
7. Touch: Bring your attention to the sensations of skin contact with your chair, clothing, feet on the floor. Observe temperature, the warmth or coolness of your hands or feet. Take time to feel textures.

Bio

Anya Hayes is a Pilates teacher and author specialising in maternal health and well-being. The Supermum Myth is out now.

Pilates for Pregnancy available for pre-order now.