Coping with Anxiety using Grounding and Breathing Techniques

By: Tara Kong, MS, NCC, LPC- Associate Supervised by Melissa Barton, LPC-S Anxiety ebbs and flows at different times throughout the day or week. At times one can experience high anxiety while, at other times, feel relaxed and at peace. When feelings or situations begin to feel unbearable, it can be useful to practice coping skills through grounding and breathing techniques to self-soothe and lessen anxiety. These techniques can also be helpful when we feel panicky, experience flashbacks, or dissociation.

Grounding

Grounding is about bringing focus to the present and feeling connected. It is beneficial to use grounding to redirect focus, center yourself, and lessen feelings of distress. At first, it may not seem like the grounding techniques are working, but with practice, it becomes more of a natural response. Pressing your feet into the ground, observing your surroundings, holding a piece of ice, touching the fabric of your clothes, or noticing what your hands are doing are all examples of grounding and being fully present.

Breathing

Breathing affects our parasympathetic nervous system. Anxiety can make our breathing quicken and become more shallow. Muscles in the chest can tighten, and we can start to feel light-headed. This can cause people to panic and breathe more quickly. The feeling of not getting enough oxygen can cause even more panic. Dizziness can be caused by the body taking in too much oxygen. Quick breathing can also mean our bodies are not expelling enough carbon dioxide, which can lead to feeling dizzy. By practicing breathing techniques, we are able to slow our breathing down and find more balance. One exercise to try is inhaling for four counts, holding your breath for seven counts, and exhaling for eight counts, this is a coping skill. Repeat this process three more times. When you breathe in, breathe slowly through your nose and allow your stomach to rise as your lungs fill with air. When you exhale, you can breathe out through your nose or mouth until you expel the air.

Manageable Anxiety

Grounding and breathing exercises do not take away what makes us anxious, but it does make managing anxiety more manageable through how we are coping. If used early, both can help prevent a panic attack. However, even if a panic attack does occur, breathing and grounding techniques can help during and after the panic attack.

Using the Five Senses

Using the five senses is a great way to practice grounding. If you start feeling anxious, look around you for five things you can see, four things you can feel, three things you can touch, two things you can smell, and one thing you can taste. For example, using water can help touch the water, or splashing it on your face can help you feel more connected. For people who like different textures, petting your dog or cat, rubbing your hands together, putting your feet in the sand, or snuggling in a warm blanket can all help with anxious feelings. When we become stressed, it can be hard to take the time to pause and use stress-reducing skills. Having a support system or using a phone can be a good way to use reminders to pause and check in with yourself. Whether it’s talking to a trusted friend or family member or writing yourself a note, it’s important not to forget to practice grounding and breathing techniques in moments of stress.

Begin Therapy in Katy, TX!

If you are ready to learn more about coping, one of the therapists at The Center at Cinco Ranch can help! We provide mental health counseling, as well as other mental health services. To begin counseling in Katy, TX follow these three steps:

• Contact our office to set up an appointment or to learn more about emotionally focused therapy
• Meet with one of our compassionate therapists
• Find ways to thrive in your relationship!

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Here at The Counseling Center at Cinco Ranch, we offer counseling services for people of all ages in areas including counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men's issues, women's issues, anxiety treatment, depression therapy, trauma counseling, family therapy, and group counseling. Our therapists strive to post blogs regularly. We provide helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!