GROUNDING TECHNIQUES FOR ANXIETY

25 grounding techniques that help alleviate feelings of anxiety:
 
1.     Feel an object around you and evaluate the touch, sight, and scent of this item
2.     Take deep breaths inhaling and exhaling
3.     Take a small bite of a food you enjoy
4.     Sip a drink slowly and focus on the taste and smell 
5.     Listen to your favorite song and sing along 
6.     Make a list of your favorite things, utilizing different categories such as books, vacation spots, movies, etc.
7.     Sit and play with your pet
8.     Tell a joke (if you are alone, tell it to yourself to make yourself laugh)
9.     Watch a funny television show
10.  Go for a walk outside and note what you see
11.  Hold a piece of ice and focus on how it feels and how soon it begins to melt
12.  Smell your favorite candle
13.  Exercise! This can be anything from simple stretching to a jog around your neighborhood
14.  Listen to your favorite song and dance along 
15.  Remind yourself that the feelings will pass and the anxiety is temporary 
16.  Visualize a photo of something that makes you happy, such as a friend, family member, or pet
17.  Repeat kind affirmations and read different quotes that will inspire and distract you 
18.  Reach out to a friend and plan a fun activity together
19.  Reach out and hold onto something comforting such as your favorite sweater, a comfortable blanket, or your pillow
20.  Use the 5-4-3-2-1 technique
       5 things you can see
       4 things you can feel
       3 things you can hear
       2 things you can smell
       1 thing you can taste
21.  Sing along to some music that you enjoy
22.  Remind yourself about how anxiety passed previously and that you got through it 
23.  Clench your fists, squeeze hard, and then release 
24.  Take a warm bath and focus on how it makes your body feel
25.  Visualize that you have a dial in front of you that represents your emotions and picture yourself turning it down