Grounding exercises for anxiety
Choose a couple of the categories below and name as many as you can. You can write down your answers.
Movies Countries Books Cereals Sports Teams
Colours Cars Fruits & Vegetables Animals Cities
TV Shows Famous People
Using your senses and name the following;
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Whilst sitting in a chair, place your feet flat on the ground and ensure your back is supported. If it feels safe to close your eyes you can do this, otherwise concentrate on something directly in front of you. Slowly take a deep breath in to the count of 3, hold the breath to the count of 2, then release the breath slowly to the count of 6. Repeat this for 5 minutes.
Take some exercise e.g. go for a walk, do some housework, go to a yoga or pilates session, or go for a run
Take a shower and turn it to cold for a minute or two.