Grounding Skills for Anxiety
When I ask my clients to describe what anxiety feels like, common responses include:
Crippling fear
Uncertainty
Fear of the unknown
A loss of control
It's easy to get caught in a spiral of "what if" thoughts - lying awake at night, unable to sleep, consumed by fears about the future: What if I fail at work? What if my new boss doesn’t like me? What if I mess up in an interview? What if I can’t pay my bills? What if my marriage falls apart? What if I get sick or die alone? The list goes on, right?
We fixate on these questions that we simply can't answer.
Physically, anxiety feels like a racing heart, shaking hands, sweating, and a dry mouth. It takes over our minds and bodies.
The common thread in all these descriptions is the fear of the unknown and the feeling of being out of control. Anxiety robs us of the ability to fully enjoy the present moment, to focus on what's happening right now. And the harsh reality is, no matter how much we stress about it, we can never predict the future.
So, what's the antidote to anxiety? Living in the present moment.
What’s happening today? Right now, in this moment? For example, my bills are up to date today. My new boss hasn’t shown any signs of disliking me. Yes, the course is tough, but my grades are still good. My child is doing well at school, and my job is still secure.
One of the most effective ways to manage anxiety is to tap into our five senses. Here’s how:
1. Sight
Focus on what’s around you. What shapes or colors stand out? Notice the people around you. What do their facial expressions or body language tell you? Take note of the beauty in your environment—no matter how small.
2. Hearing
Sound can be a calming tool. If you love music, play something that soothes you. Your brain releases dopamine, a feel-good hormone, when you listen to music you enjoy, helping to reduce stress and anxiety.
3. Taste
What do you enjoy tasting? Whether it’s a piece of candy, chocolate, or your favorite drink, take a moment to savor it. Notice the flavors and textures—sweet, sour, tangy, or spicy. Drinking something cold, like water or iced tea, can be particularly calming when you're anxious.
4. Smell
What do you smell around you? Is it pleasant or unpleasant? Coffee, essential oils, fresh air, or something else? If the smell around you is unsettling, consider changing it—maybe light a candle or use a fresh-scented air freshener.
5. Touch
How does your body feel right now? Are you sitting or lying down? Can you feel the surface beneath you—soft, hard, cushioned, or firm? Physical touch also helps: hugging a loved one or simply holding hands can release oxytocin, the "cuddle hormone," which helps reduce anxiety.
When anxiety takes hold, focusing on what you can see, hear, taste, smell, and touch can help ground you in the present moment. Rather than fixating on what you can’t control, focus on what’s in your power. If you can take small steps to improve the situation, do it. If not, accept that it's out of your hands for now.
If your anxiety is overwhelming or persistent, seeking help from a mental health professional can make a big difference in developing healthier coping mechanisms.
And remember, even when anxiety feels all-consuming, you're never truly alone. Feelings are temporary. Take a moment to reflect on the words of Psalm 46:1: "God is our refuge and strength, an ever-present help in trouble."
“When anxiety was great within me, your consolation brought me joy”
Chidi Ndubueze, LPC, LADCMH, ADSAC Assessor, SYMBIS Facilitator