The ancients used to say ' the mind is a kite and the breath is a string' when your mind is running away, in a state of panic you forget that you can control it with your breath. Just breath in slowly for a few seconds, hold for a few seconds and breathe out for a few seconds. This put the brakes on your racing mind. Then go through the 5,4,3,2,1 technique -see below.
When you are doing this make sure you give your full attention to this. Again it will act as a brake. Grounding is just bringing to focus on the now. Your brain can only focus on one thing at a time so if you are fully focused on the now you cannot be in a state of panic about a future or past event.
5. SEE FIVE things around you.. This could be your computer (in your office), a window (at home), a lampost (in the street), a seat (in the tube) or a flower (in the park). Doesn't matter what it is, just find and look at five different things.
4.TOUCH FOUR around you. This could be the carpet or the clothes you are wearing or a pen you have or a book or wall near you. Ideally touch them and feel the sensation against your skin.
3 HEAR THREE things around you. It could be a dog barking or the sound of the air conditioner or someone talking. Just listen and notice three separate things.
2 SMELL TWO things around you. This could be bread or the smell of perfume or the smell of your skin or anything around you.
1 TASTE ONE thing. What can you taste on your tongue, or something in your mouth or the taste of something you had to eat recently.
So practice this technique and the next time you feel anxious try it and see how it helps.
Please leave a comment on your experiences!
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