Practice them when you are slightly stressed or anxious so they will become familiar and then you will be able to launch into the technique that works best for you next time you are feeling stressed, overwhelmed or stuck in an anxiety attack.

1. Grounding chair

Sit down in a comfortable chair, one where your feet reach the floor. Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly. Bring your mind’s focus to your body. How does your body feel sitting in that chair?

​

2. 5 Senses

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

​

3. Hold an object and really focus on its colour, shape, patterns, texture, weight, etc.

​

4. Distraction

Pick a colour. How many things in different shades of that colour can you see around the room or out of the window? Still feeling stressed? Pick another colour.
5. Get your adrenaline fuelled energy out so you can really focus on these Grounding techniques - it is good to kick-start the calming down process by doing something physical first to get that pent-up energy out and then come back to your favourite grounding techniques.

Run up and down the stairs/take a brisk walk or run outside/dance around the house while listening to loud music
When you are physically spent, you can return to trying these techniques to calm down your mind.