Quick strategies to feel less overwhelmed in the moment.
Ever noticed that buzz in your body? That tiny (or big) sign, its starting to feel like it’s all too much?
Use your body to help you get out of your head for a minute, so you can get on with your day.
When the overwhelm and anxiety starts to build, it can feel impossible to get ahead of it to think clearly. Did you know that accessing your senses is a quick way to stop the spiral in your head? If you’ve ever heard someone say something like “Go touch some grass!” or “You need to come back down to earth!” there’s something to be said for actually being tuned into the world around you.
Therapists call this Grounding. Actually paying attention to the world around you, or the connection of the ground below your feet. Grounding pulls your attention from your thoughts (what’s inside your head and likely related to the past or future), to the present moment and interrupts the flight or fight response you’re beginning to experiencing. If you can get yourself to the present moment, we can focus on the thing we actually have control of instead of something that happened in the past or something that could happen in the future. It helps us slow down just enough to stop the spin.
There are many ways to ground yourself and one of the simplest, is to use your 5 senses. It’s known as the 5-4-3-2-1 Method. You’ll move through 5 senses identifying a number of things you can experience in the moment. It looks like this:
Taking a few minutes to slow down with a Grounding Strategy can help reduce your anxiety.
The 5-4-3-2-1 Method for Anxiety Reduction
From where you are located, use your senses to identify the following:
5 things you can see. Think people, objects, colors, etc.
4 things you can touch. Things in your reach - your clothing, jewelry, a water bottle or coffee cup, a desk, etc.
3 things you can hear. Pay attention to distinct sounds - the hum of a refrigerator or air conditioner, a bird in the distance, a car horn or voice.
2 things you can smell. Can you smell your perfume or deodorant, the soap from your hands or the tea in your cup?
1 thing you can taste. See if your taste buds remember something you just ate. If not, take a sip of coffee or find a piece of chewing gum or a small piece of candy.
Focusing on your sensory experience can be just enough for many people to slow down and re-align themselves. Learning a few strategies like the 5-4-3-2-1 Method can go a long way in catching your overwhelm and anxiety before it totally takes you out.
If strategies like this seem like they could help you and you’d like more, keep an eye on the blog as I’ll be posting more ideas to help you manage and reduce feelings of overwhelm. If you’re ready for more help now, you can book a free 15 minute consultation to talk about starting therapy with me! Sessions are available in San Diego, CA and for virtually for those in California.