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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
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.
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.
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
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.
