If you’re experiencing symptoms such as racing thoughts, difficulty breathing, and a rapid heart rate, a grounding technique like box breathing is something you can use to regain a sense of control within minutes.

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When you do grounding exercises, you strengthen the pathways in your brain that help you relax and feel calm. By doing grounding exercises often, your brain will get better at managing feelings of stress and anxiety.

Now, imagine them saying something encouraging to you, like, ‘You've got this!’ or ‘Don't worry, it won’t be like this forever.’ Or maybe they say something comforting they've told you before, something only the two of you would know about.

Mindfulness exercises use your senses as anchors to reconnect you to yourself and the world around you. Here are a few examples of mindfulness exercises:

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If you keep using this technique regularly, your brain will learn to respond with relaxation instead of stress when facing tough situations. So, the more you practise, the easier it gets to stay calm and relaxed.

Meditation can cultivate a sense of calm and clarity by focusing your attention and giving you a birds-eye view of the nature of your mind.

Grounding techniques won't make negative feelings completely disappear, but they can give you much-needed relief when things get tough.

Mindful walk: Take a slow walk outside and focus on using your senses. Listen to the sounds around you, feel the ground beneath your feet, and notice any smells in the air. Look at the colours and shapes of the objects around you.

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Grounding techniques can be used anywhere, at any time, and without others knowing. Best of all - they’re exercises you might already know how to do!

As we continue to live in a fast-paced world, it’s normal to feel like your mind is racing a million miles per hour or you’re being weighed down by things like financial stress, challenges at work/school, or problems in your relationships. It’s also normal to need help dealing with the ups and downs of life.

When feeling overwhelmed, grounding techniques can be a practical yet powerful way to feel calm and regain control. Learn how they can help you.

The more you practise grounding techniques, the better they’ll work for you. Similar to when someone lifts weights regularly and their muscles get stronger, the habit becomes easier to maintain.

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Close your eyes and imagine this person’s face. Think about how their voice sounds or something you really like about them.

Having ways to redirect your attention away from distressing thoughts and feelings and focus on whatever is happening right now may also help manage symptoms of anxiety, panic attacks, and trauma.

Grounding techniques can help you relax, cope with difficult feelings or manage the stress and overwhelm that often come with daily life.

Five senses check-in: Look for 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.

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When you start using grounding techniques, it's normal if you feel a bit unsure or awkward at first. But just like when you learned to walk or read, it takes practice and perseverance to get better.

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Remember, grounding works in different ways, which means what works for someone else might not work for you and vice versa.

Mental grounding techniques are particularly helpful for managing anxiety and stress because they can help you view what you’re experiencing in a way that feels less overwhelming and threatening.

Sometimes, when you feel stressed, anxious, panicked or overwhelmed, the front part of your brain isn’t able to think clearly because it’s gone into fight, flight or freeze mode. By focusing on what’s going on around you instead of your thoughts, you can settle yourself enough to slow your breathing, lower your heart rate, and get your brain working normally again.

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There's no one ‘correct’ way to do grounding techniques. It's all about finding what works best for you and what helps you feel calmer and more relaxed.

Don’t be afraid to play around with them and find the version that feels right for you. There's no need to feel like you have to follow the instructions perfectly.

Grounding techniques, also called grounding exercises, are any type of mental, physical or calming activity that helps you shift your focus to what’s happening right now and away from whatever is causing you to feel distressed.

Improving your sleep can also improve your mental health. Learn about common sleep problems, tips for creating healthy sleep habits, and strategies for falling asleep.

Being creative with things like drawing, writing or making videos can also be a great way to work through tough emotions. It can help you express yourself and understand your feelings better.

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Whether it’s multiplying by threes, saying the alphabet backwards or reciting the lyrics of a song you like, repetition can be a helpful distraction technique. These activities require concentration and can help redirect your focus away from stressful thoughts or emotions.

Even if it feels a bit strange at first, notice how it makes you feel inside. You might feel warmer or more relaxed. This simple trick can help you feel happier and more at ease when you're going through tough times.

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Remember, we all like different things and have different experiences so some grounding techniques may work better for you than others. Don't be afraid to try new techniques until you find something that feels right for you and brings the most benefit.

Physical grounding techniques are often used for managing the physical symptoms of stress, anxiety, and panic attacks because they can help distract your brain from whatever’s causing distress so that you can gain control of your breath and heart rate.

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On top of helping deal with feelings of stress and anxiety, mental grounding techniques can also be helpful for dealing with things like grief, sadness, regret, and anger. Sometimes, we might want to ignore or hide these emotions thinking they'll go away on their own. But if we find helpful ways to handle them, it can help us cope with them right now and learn how to approach them in the future.

Anxiety can be caused by a combination of biological and environmental factors. Learn about some of the reasons you might be experiencing anxiety.

Calming grounding techniques are similar to some self-care activities in that they enable you to take time to do things that bring you joy. Calming exercises can be particularly helpful for coping after a stressful or traumatic event.

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Exploring textures: Gather a few objects with different textures, such as a smooth stone, a soft piece of fabric, and a rough piece of paper. Close your eyes, pick up each object, and explore its texture with your fingers. Pay attention to how they feel different in your hands.

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When you're feeling upset or stressed, it can be helpful to think about someone positive in your life. It could be someone you love or just someone you feel connected to.

You might prefer grounding yourself regularly, like every morning when you wake up, or you may prefer to schedule yourself some ‘grounding time’ on weekends. You can also connect the techniques to something you already do, like doing deep breathing while stuck at traffic lights.

For example, imagine you have a big work deadline that's stressing you out. Usually, your mind would race with thoughts, but this time, you use the box breathing technique, which calms your mind down.

Mindful eating: Choose a small snack, like a piece of chocolate or a fruit slice. Before eating it, take a moment to look at it carefully, smell it, and feel its texture. Then, take small bites and savour each one, paying attention to the taste and how it feels in your mouth.

If you enjoy spending time with others, you can talk to someone you trust about your progress. You could even have a go at teaching a grounding technique to them. One of the best ways to get great at something is to teach it!

Cloud watching: Lie down on a grassy area or sit comfortably and look up at the sky. Watch the clouds as they move across the sky, noticing their shapes and colours. See if you can find any familiar shapes, like animals or objects, in the clouds.