Best method to control Anxiety

best method to control anxiety

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Have you ever felt that you have been trapped in negative thought cycle and you are not able to get out of it and stuck in the loop which keeps on going and going .Lets take an example of your mobile phone see when u download many applications what happens to your phone it hangs . Similarly our brain is just like a mobile set if you have irrelevant thoughts than your brain gets blocked so the same way you have to format or uninstall those negative thoughts that are blocking you. otherwise you may suffer Anxiety but it can be easily controlled using simple techniques. The best method to control Anxiety is implementing 5 4 3 2 1 Grounding techniques

Anxiety/overthinking can be easily controlled

Best Method to control Anxiety

The  best method to control Anxiety is GROUNDING TECHNIQUE .But very importantly one must know what exactly grounding technique means .As name indicates grounding means EARTHING

The techniques that help you to connect to the earth are called Grounding Techniques .Now here is the best grounding technique to control overthinking This will help you to live and feel the present moment thus controlling your thought process.

5 4 3 2 1 Grounding Technique to contrl Anxiety/overthinking

Step 1 Control your breath

Sit calmly in a peaceful corner close to the nature and take a deep breath and try to control your breath.

control your breath

Focus on 5 things around you

 Notice carefully any 5 things nearby your surroundings you have to focus on its size,  color shape and than relate it to others like how it is similar or different from others .For instance if you notice some tree than look carefully the shape and size of the tree its leaves fruits trunk and find out how it is so unique similarly look around for 4 other things.

Feel any 4 things around you

Touch any 4 things which make you comfortable such as the mat or chair or space where you are sitting

It could be your water bottle your cloths and feel the texture smoothness hardness flexibility and so on.

Listen to any 3 things around you

Pay attention to any 3 things you hear according to the pitch it could be chirping of birds,blowing of wind,honking of an automobile,children and many others.

Try to focus on the sound with lowest pitch that would help you to  be more grounded such as leaves blowing in the air, flowing water sound and feel the sound that comforts you and relaxes your mind

Smell any 2 things around you

 Smell any 2 things it could be the perfume that you have put or smell of cooking food or motor vehicles. Some may be pleasant or unpleasant .you have to pay attention to the smell that makes you relax and feel good

Taste any 1 thing around you

The last but not the least thing is you have to taste any 1 thing you have at that moment it could be your water ,any drink, toffee ,chewing gum .Notice carefully the taste of the thing which is being consumed.

EXAMPLES WHERE GROUNDING TECHNIQUES COULD BE USED

  • Examination hall
  • Social gatherings
  • Visiting some new place
  • working place

Healthy Diet+Grounding techniques=Anxiety free life

Healthy meal






What are Grounding techniques?

Grounding techniques are methods to help manage distress by bringing attention back to the present moment

What is the best way to control Anxiety?

5 4 3 2 1 grounding technique is the best to control Anxiety which includes deep breathing, sensory exercises, mindfulness, using grounding objects, muscle relaxation, visualization, affirmations, body scans, counting, and physical activity. They aim to provide stability and control during times of anxiety or dissociation.

What is 5 4 3 2 1 grounding technique?

The 5-4-3-2-1 grounding technique is a mindfulness exercise used to control anxiety and stress. It involves engaging your senses to bring your focus back to the present moment. Here’s how it works:
Identify and name 5 things you can see around you.
Identify and name 4 things you can touch or feel around you.
Identify and name 3 things you can hear around you.
Identify and name 2 things you can smell around you.
Identify and name 1 thing you can taste or a taste you can recall.
This exercise helps to ground you in the present moment, distracting from anxious thoughts and bringing awareness to your surroundings.

Dr. Deepti Uniyal

I am Dr. Deepti Uniyal, an enthusiastic educator with a profound dedication to the field of education. With a doctorate in Education and qualifications including a NET certification, masters in three subjects, and a postgraduate diploma in guidance and counseling, I bring a wealth of knowledge and experience to the academic realm. Over the span of 12 years, I have had the privilege of shaping young minds in various universities and colleges. My journey in education has been driven by a relentless pursuit of excellence, a commitment to fostering critical thinking, and a deep-seated belief in the transformative power of education. My academic background is rooted in a multidisciplinary approach, having mastered subjects across different domains. This breadth of knowledge allows me to offer unique insights and perspectives, enriching the learning experience for my students. One of my areas of expertise lies in guidance and counseling, where I have equipped individuals with the necessary tools to navigate through challenges and realize their full potential. I firmly believe that education extends beyond the boundaries of textbooks, encompassing holistic development and emotional well-being. As an educator, I strive to create an inclusive and engaging learning environment that encourages curiosity, creativity, and collaboration. My teaching philosophy revolves around fostering a growth mindset, empowering students to embrace challenges as opportunities for growth. In addition to my role as an educator, I am passionate about research and innovation in education. I am dedicated to staying abreast of the latest pedagogical techniques and educational trends, continually refining my teaching methods to ensure relevance and effectiveness. In my interactions with students, colleagues, and the academic community at large, I am driven by a genuine desire to make a positive impact and contribute to the advancement of education. I believe that education is not merely a profession but a calling—a calling to inspire, to empower, and to ignite the flame of lifelong learning. In conclusion, I am deeply honored to be a part of the transformative journey of education, and I look forward to continuing to inspire and empower future generations.

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