The
American Psychological Association (APA) defines anxiety as "an
emotion characterized by feelings of tension, worried thoughts, and physical
changes like increased blood
pressure."
Mild anxiety might be vague and unsettling, while severe anxiety may seriously
affect day-to-day living. Anxiety disorders affect 40 million people in the
United States. It is the most common group of mental illnesses in the country.
However, only 36.9 percent of people with an anxiety disorder
receive treatment. While anxiety can cause distress, it is not always a medical
condition.
When an individual
faces potentially harmful or worrying triggers, feelings of anxiety are not
only normal but necessary for survival. The danger causes a rush of adrenalin,
a hormone and chemical messenger in the brain, which in turn triggers these
anxious reactions in a process called the "fight-or-flight' response. The
nervous feeling before an important life event or during a difficult situation
is a natural echo of the original 'fight-or-flight' reaction. It can still be
essential to survival – anxiety about being hit by a car when crossing the
street means that a person will instinctively look both ways to avoid danger.
Often, our minds can run wild creating situations of “what
if” that may not have any factual basis at all. Suddenly our mind is
running in the wrong direction, and our body begins to feel anxious. Panic
attacks prompt catastrophic thinking with thoughts, which are most likely
irrational and out of proportion to reality. One of the most common grounding
techniques to help lessen anxiety is the “5-4-3-2-1” exercise.
5.
Acknowledge 5 THINGS around you
that you can SEE. Maybe it is a
clock on the wall, carpet on the floor, a table or chair, clouds moving past,
or a nearby tree. However big or small, recognize 5 items you can see with your
eyes.
4.
Acknowledge 4 THINGS around you
that you can TOUCH. Maybe it is
your computer at work, the chair you are sitting on, your legs or hair, or your
wallet or purse. Recognize 4 items you can feel with your hands or body.
3.
Acknowledge 3 THINGS around you
that you can HEAR. Maybe it is
the sound of people talking or walking, the laughter of children, birds
chirping. Use your fine tuning and see if you can hear ambient sounds you
may not normally tune into – the hum of fans or the AC, clocks ticking, cars going
by. Name 3 things that are audible to you.
2.
Acknowledge 2 THINGS around you
that you can SMELL. This
one may be tricky if you are not in a stimulating environment, so if you cannot
automatically sniff something out, walk nearby to find a scent. You might walk
to a bathroom to smell soap, outside to smell something in nature, lean over
and smell a pillow on the couch, a pencil on the desk, or check to see how your
deodorant is working today. Whatever it may be, take in the smells around you.
1.
Acknowledge 1 THING that you can TASTE. It might be the
aftertaste of coffee, gum or your last meal. Or take a sip of water or grab a
snack if it is handy. I also recommend taking an additional deep breath when
done.
At the end of the exercise, celebrate your success!
Recognize you were able to ground yourself and prevent the anxiety spiral,
which will help you remember that coping with anxiety is possible and that you
have successfully completed this exercise. The next time you feel anxiety
returning, remind yourself of previous success.
If you are new to grounding and the
5-4-3-2-1 exercise, here are some tips:
·
When
doing grounding techniques, make sure to keep your eyes open so that you can
see and focus on what is around you in that moment. It can also help to speak
out loud, if appropriate to the situation, describing what you are seeing and
doing.
·
It
is always helpful throughout this activity to root your feet into the floor,
whether sitting or standing. Notice you are connected to the Earth in this way.
·
Practice:
Like any other skill, it is important to practice grounding techniques. It will
be most useful to use this skill when you are calm and practicing it often.
That way, when you find yourself needing to use it, you already know how.
“Social anxiety isn't a choice. I wish people
knew how badly I wish I could be like everybody else, and how hard it is to be
affected by something that can bring me to my knees every single day.” (HealthyPlace.com)[i]
[i] Sources used:
·
“What to know about anxiety” Adam Felman
·
“5-4-3-2-1
Method to Reduce Anxiety” by Eddie LeShure
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