SEEKING RELIEF FROM A STRESSFUL OR ANXIOUS MIND?
Trying to relax a stressed or anxious mind can often feel unattainable! It can feel very challenging to quiet the uncontrollable negative and destructive thoughts that show up. These thoughts can impact your mood as well as your physical health, exacerbating depression, anxiety, eating disorder symptoms and trauma symptoms.
Here are 5 Grounding Techniques to help reduce stress and anxiety:
~ The 333 Rule:
When you find yourself feeling stressed or anxious, take a moment to observe three things that you see, then three sounds that you hear, then move three parts of your body.
This will help to center the mind and calm your body, reducing anxiety and racing thoughts.
~Paced Breathing:
Breathe in through your nose softly for 5-7 seconds, then hold your breath for 3 seconds, then exhale through your nose for 5-7 seconds.
Your body should start to feel calm after a minute of this breathing exercise.
~Question Yourself:
A helpful way to manage the uncontrollable thoughts in your head is to ask questions about those thoughts.
3 Questions you can ask when you are feeling stressed or anxious:
Is this worry realistic?
Is this really likely to occur?
If the worst possible outcome materializes, what would be so bad about that? Could I handle that?
~Disconnect from Social Media
Studies have found a correlation between spending significant time on social media and increased stress and anxiety.
Instead, take a pause from your smartphone or computer and take a walk outside. The fresh air and sunshine can help clear your head and calm your body, reducing symptoms of anxiety and depression.
~ 54321 Technique:
* Acknowledge Five things you see around you...
*Acknowledge FOUR things you can touch around you...
*Acknowledge THREE things you can hear around you...
*Acknowledge TWO things you can smell around you...
*Acknowledge One thing you can taste ... (sometimes this is a hard one, you can switch it with 1 thing you like about yourself)
This mindfulness skill will help calm and relax the body, slowing your racing thoughts.
These 5 grounding techniques will help ground you and bring you back to the present moment, easing an anxious mind and reducing symptoms of anxiety and depression. To learn more or to schedule with Yolanda, click below.
Quote to Remember:
"YOU MATTER
IN THIS SPACE
RIGHT HERE,
AS YOU ARE"
-Morgan Harper Nichols
About the author:
Yolanda Cucinotta, MFT (she/her)
Yolanda has her Master's Degree in Marriage and Family Therapy from Capella University. She provides therapy for adults, teens, and children and specializes in working with couples and families who struggle with relationship and communication issues, trauma, anxiety and depression. She is a marriage and family therapist.
Yolanda believes that everyone should have a safe space to process their stories and be witnessed as they work through their healing process. She believes that therapy is a collaborative process and helps clients elevate their self-awareness, obtain new perspectives, reduce symptoms, and increase personal strengths to achieve a more fulfilling life experience.
Yolanda is trauma informed, and utilizes Cognitive Behavioral Therapy, Internal Family Systems, Solution-Focused Therapy, Mindfulness-Based Play-Family Therapy, and traditional talk therapy. She treats clients with anxiety, depression, PTSD, grief and loss, self-esteem issues, separation and divorce.