As women with ADHD, we tend to be more prone to anxiety and always look for ways to manage it. Luckily, there are many grounding techniques we can use to bring ourselves back to the present moment and calm our racing thoughts.
Use these grounding techniques for anxiety to stay calm and conquer those worries that come with your unsettled mind.
Mindfulness Meditation
This grounding technique is about slowing down your thoughts and focusing on your breath and body. Find a quiet place and sit comfortably with your eyes closed. Begin to focus on your breath, taking deep breaths in and out.
Focus on the sensation of the air moving in and out of your nose and chest. When your mind wanders, gently bring it back to your breath. Mindfulness meditation is a powerful tool that can help you feel more in control of your thoughts and emotions.
Sensory Grounding
Sensory grounding uses your senses to bring you back to the present moment. If you’re feeling anxious, try focusing on the sensory details of your surroundings. Look around and identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. Using your five senses is one of the best steps to take when you experience an anxiety attack, as it brings you back to the present moment.
Progressive Muscle Relaxation
This technique involves tensing and relaxing various muscle groups to release tension and calm your mind. Anxiety causes the body to tense up in response to the stress we feel, and actively releasing that stress kickstarts the process of grounding.
Begin by sitting or lying down in a comfortable position. Starting with your toes, tense your muscles for a few seconds, then release. Move up your body, tensing and relaxing each muscle group for a few seconds. Repeat the process if you still feel anxious afterward.
Try Using Quick Math
Even if you aren’t the most skilled in math, solving simple math problems is a great way to distract the mind. When anxiety strikes, shift your focus to solving these problems.
For instance, start by adding two numbers together, then add the same number repeatedly. The idea is to fully engage your mind in the mathematical process, leaving no room for anxious thoughts. With practice, this method becomes an effective grounding technique for anxiety.
Anxiety is overwhelming, but you don’t have to let it take over your life. With these grounding techniques, you’ll return to the present moment and take control of your thoughts and emotions.
Remember, you are strong and capable of overcoming your anxiety. Try out these techniques and find what works best for you. With a little practice and patience, you’ll learn to manage your anxiety and live a happier, more fulfilling life.
