Grounding Exercise for Anxiety

Grief has a traveling companion:  Anxiety.  And it is relentless.

Before Dominic ran ahead to heaven I had no idea that along with sorrow, missing and heartache, I would have to battle a creeping sense of dread that could turn an ordinary day into a nightmare.

I’ve learned to plan ahead and minimize triggers I can identify, but sometimes I find myself suddenly overwhelmed with no easy means of escape.

That’s when I apply this technique.

It is amazingly effective and can be done anytime, anywhere without another soul even knowing I’m doing it.

I begin by taking five deep breaths-often I will place my hand on my diaphragm to remind me to breathe deeply.

Then I find:

  • five things I can see;
  • four things I can touch (I don’t have to touch them but if I can, it helps-even my own fingertips or my shirt or purse);
  • three things I can hear;
  • two things I can smell;
  • one thing I can taste.

I use my fingers to silently count down the list. 

While it doesn’t always erase my anxious feelings, it always tames them. 

Taking charge and taking action (even silent, mental action) helps give my heart the space it needs to regroup and reassess the actual “danger” my body is responding to.

Try it.  It’s easy.  It’s free.  And it works.

grounding exercise fall trees

Author: Melanie

I am a shepherd, wife and mother of four amazing children, three that walk the earth with me and one who lives with Jesus. This is a record of my grief journey and a look into the life I didn't choose. If you are interested in joining a community of bereaved parents leaning on the promises of God in Christ, please like the public Facebook page, "Heartache and Hope: Life After Losing a Child" and join the conversation.

4 thoughts on “Grounding Exercise for Anxiety”

  1. Melanie,
    Thank you for this technique. I will have to try it next time the anxiety surfaces. Thank you so much for your blog! It has been 1 1/2 years since my son ran ahead to heaven. Some days are still so sad. I prayed daily for my son for 23 years. Now, I find I just don’t have much to pray for now. Could you maybe do a blog post on prayer? You blog helps me often. I would love to see you write a book❤️

    Liked by 1 person

    1. I am so sorry for your pain and loss Mary. I think the second year was more difficult for my heart in many ways-time forced me to admit that he was absolutely not coming back and that I had to figure out how to do this life without him. I have written a few blogs on prayer. Here is the link to one of them:

      I still find prayer very difficult myself. But I can ask for mercy and grace-mercy to spare me or someone else from pain and grace to bear up under whatever comes.

      Thank you for speaking courage to my heart and taking time to let me know the blog helps yours. ❤


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