The Anxiety Healing Program Review – Self Help for Anxiety

A Review of the Anxiety Healing Program

Having anxiety can be a real pain in the you-know-what! Have you ever experienced anxiety yourself? If you’ve experienced it in you know how hard it can be to shift when it’s in full swing. Having lived a life with anxiety on and off myself for so long I decided to do a review of the Anxiety Healing Program to find out if it works or not.

As anxiety is a very common experience for many people, children, adolescents and adults alike, it’s time to find ways to learn how to manage it and even overcome it. This may be easier for some than others.

There are many ways to work on managing anxiety and healing from its impact on your life. I’ve written another post here if you want to know more about the wide range of ways to cope with it. Let’s look at whether The Anxiety Healing Program can be included as an additional tool for dealing with anxiety.

What is The Anxiety Healing Program?

This program utilizes the therapeutic value of Cognitive Behavioural Therapy or CBT for short. This therapy helps one to analyze and gently challenge what one is thinking without judgment. Often our thoughts go into a negative spin if we are stressed or have developed a set pattern of thinking and responding to particular situations. By working on our thoughts and their direction through focussed CBT work, we can become more aware of what our thoughts are telling us and how they are influencing how we feel and act.

The program has 9 MP3 audio downloads that are instantly available upon purchasing the program.

It also comes with either a PDF version or spiral-bound print journal, depending on which you level of program you decide to purchase.

Who Can Do The Anxiety Healing Program?

This program is available for anyone from the age of 12 yrs and over. It can be done with the support and help of a parent or caregiver or followed and completed individually.

Anxiety Healing Program for Adults -$119.99

Anxiety Healing Program for Missionaries -$119.99

Anxiety Healing Program for Teens -$119.99

Anxiety Healing Program for Young Adults -$119.99

Spiral-bound Premium Journal – $19.99

There can be a number of reasons why anxiety is present in one’s life. It’s important to recognize and acknowledge that it’s an issue.

Ask yourself how does anxiety affect you? Does it stop you from doing things you actually want to do?

Simply ignoring it and hoping it will go away won’t make it go away. If anything, if you try to push it away inside your mind, you may even make it worse.

Consider letting others know what’s going on for you if you feel you can trust them. They might even be able to support you on your journey of healing and be on your side as you work through the challenges you have with it.

Being proactive and working on how to overcome anxiety is a positive step towards being free of this condition and its impact on your life.

Therapeutic Model

It uses Cognitive Behavioural Therapy which has many years and extensive scientific research creating long-lasting effective changes for those experiencing anxiety.

It does require the individual to apply the ideas to their own lives and commit to doing the work that is required. No one can overcome any mental health issue without being reflective of what’s happening for them. It takes one to be personally responsible for the work and effort that goes into therapy. Unfortunately, no one has a magic wand to magic away the pain or psychological issue.

It comes with 9 instant downloads, the first being an introduction, the rest are the actual program content. Although it might be tempting to try to do all of the sessions as fast as possible, try to pace yourself with them.

I don’t recommend doing it all at once in a couple of days. Emotional healing requires a bit of time to reflect on one’s thought patterns and processes. It takes time to reflect on your responses to situations and incorporate the learnings from the program. It’s recommended that you do at least one per week, maybe 2 if you feel that you are able to progress further.

How it Works

The first part involves the creator, Kate, lead 4 different individuals through a prerecorded CBT coaching session.

Each person in the program addresses a different type of anxiety:

General Anxiety Disorder (GAD),
Panic disorder,
Social anxiety, and
Situational anxiety

While doing the program you will learn what kind of anxiety you experience.

You will also learn how to use different types of coping tools and how to apply them to your situation.

You can listen to each session as often as you need to.

The program also shows how the participants in the sessions experience their anxiety and how they use the tools to help them manage it.

The second part of the program involves using the journal. This is an important step in the program as it is where you record what type of anxiety you have and what situations trigger you to feel anxious. It also helps you work out which tool is most beneficial for you.

You can listen to the audios anywhere at your convenience.

About the Creators

Kate Wirig (MA-Psych)

Kate created this program as she had seen first hand with a close friend the extent of their mental anguish and not getting the support they needed. She saw the amount of time her friend had spent trying to overcome the anxiety. She also realized how costly it had been for them.

Kate wanted to make it easier for anyone experiencing anxiety to be able to have a program that works and was easy to access.

Kate has completed a Masters in Psychology, with an emphasis on Marriage and Family Relationships and a Bachelor’s Degree in Psychology majoring in Neuroscience.

She has also won awards including Brigham Young University’s “Circle of Honor” Award and the Juvenile Diabetes Research Foundation “Hope of the Future” Award.

Stuart Squires

Stuart has completed a Masters in Social Work. He has 10 years of experience working with families and individuals to work through depression, anxiety, defiance, unhealthy communication, addiction, and abuse.

Stuart has worked in a wide range of treatment settings such as outpatient therapy, residential treatment, and intensive outpatient family treatment. He helps people with positive thinking, healthy coping strategies, and honest communication skills.

Pros

It can be done in the comfort of one’s home. No risk of being seen by anyone attending an office (some people find this difficult to do)
No stress about finding a park or dealing with the commute to an office.
One therapy session costs more than the total cost of this program.
It is the equivalent of 8 CBT face to face therapy sessions.
There is no ongoing subscription, unlike some mental health online services.
Easier access for those with mobility issues.

Cons

The only con I think is that since there’s no ongoing subscription, it means there is no access to a support counselor to talk through any issues one might face with doing the program.
It also requires the individual to have the capacity to do this either on their own or with personal support.

Customer Reviews

Here are a few stories of those who have experienced anxiety in their lives and found The Anxiety Healing Program helped them through.

My Recommendation

Yes: I would highly recommend this program

Rating out of 5: ✮✮✮✮✮

My reasons for the high rating:

It can be done from the comfort of one’s own home.
No Subscription is Necessary.
More affordable than seeing a therapist face to face on a regular basis.
Fewer issues with parking and traffic.
Implements a reliable and scientifically backed therapeutic model.
It helps one to focus on relieving and overcoming the anxiety they feel.
CBT is a very effective tool to help work through anxiety
It’s structured which helps one work through it at their own pace.

Final Words

So if you are looking for a way to overcome your experience of anxiety, consider this program to help you heal from the pain and suffering that anxiety can cause. It will take personal work and a commitment to reflecting on how you are affected by anxiety in your life. But doing nothing will make things worse and stop you from enjoying what life can offer.

Click on the button below to get instant access to a brighter future.

July 7, 2019December 11, 2019

How to Overcome Anxiety Naturally

Managing Anxiety – How to Overcome Anxiety Naturally

Anxiety is an unwelcome emotion experienced by many people across the world. It can be hard to live with when you haven’t learnt where it comes from and how to manage it. I aim to share some tips for managing anxiety and look at how to overcome anxiety naturally so that you can work through this feeling when it happens.

Anyone who knows what anxiety is, knows the challenge in trying to manage it on their own. It’s something that has been increasing over time with estimates of 40 million people in the US alone. It is treatable, but only approx 10% of people reach out for support.

In a nutshell, it has thoughts that are focused in the future or triggered from the past. This means that when we experience anxiety, it’s usually the result of the direction of your thoughts. Thoughts are often focusing on things that haven’t happened yet, or the worry of what could happen. These are ‘what if’ thoughts.

It is based around fear and a sense of not feeling safe in some way. It’s connected with our physiology through the fight and flight system.

Anxiety can be treated with medication however it’s not the only way to help you manage anxiety.

Medication is usually what the GP will prescribe, however it’s not the only option and can be managed without medication naturally. Do not suddenly go off prescribed medication without discussing this first with your doctor.

Different Types of Anxiety.

One can be triggered by something, and when this happens it can be very difficult to silence the ongoing thoughts as a result. Sending one into a spiral of thoughts that keep hammering our insides. It can cause physical pain too like nauseous, shaking, a jittery feeling, tingling in the hands, racing heartbeat and stomach churning among other physical symptoms.

Depending on which type of anxiety one experiences can depend on how to manage it. If you experience anxiety and it’s impacting on your experience of life, it’s time to seek out help and support for this treatable condition.

Panic Attacks

A panic attack can happen at any time you feel anxious about something happening. A panic attack is when your breathing becomes very shallow and rapid at the onset and your heart rate increases to the point where you might be wondering if it’s a heart attack. It can have a cyclic effect for some, because once you’ve had one, it can increase your worries about whether you could have another one. It can also be confronting so learning how to manage when one happens can help you reduce your worries around it happening again. Refer to the below techniques for guidance. For an effective program to help you work through your panic attacks try this one.

Generalized Anxiety

This is where anxiety is experienced in an ongoing way, It is where there is an ongoing experience of anxiety for lots of different things.

Phobias

Fear and anxiety about a specific object or situation. Examples include fear of flying, injections or spiders.

Social Anxiety

Where a person fears being embarrassed, criticized, or put down in social situations or out in public.

Support

It’s important that if you are struggling with anxiety and finding these techniques difficult to put into place on your own, you don’t have to suffer in silence. There is heaps of support to help you manage anxiety. I’ve created a list of programs that help you overcome anxiety on this post.

For access to an effective program that applies Cognitive Behaviour Therapy click on the image below.

Natural Options to Overcome Anxiety

Meditation

Incorporating meditation into your daily routine will help calm your nervous system and help your adrenaline and cortisol lower. This in turn will help lower the fight or flight response that your body thinks it’s in where you are experiencing anxiety. Meditation is a powerful tool in overcoming anxiety.

Aromatherapy

essential oils have been used for thousands of years and for a very good reason. They can help manage a wide range of issues including anxiety and stress.

Oils that help reduce anxiety include ylang ylang, lavender, rose, bergamot, german chamomile, lemon balm, clary sage, jasmine, neroli, vetiver, geranium, valerian and basil essential oils.

Having oils premixed to help with anxiety is a really helpful approach to ensure a formula that will be effective in reducing the anxiety.

Breathe

The value of breathing is huge. Even though we do it naturally, we often have shallow quick breaths instead of slow deep breathing. When our breath is shallow and fast paced, it increases our anxiety.

A useful way to practice what I call the 5, 2, release technique. Count to 5 as you breathe in, Hold for 2 seconds, Then release for as long as you need to slowly. Then take your next breath in using this same count. Do this a few times.

Notice how you feel after doing this exercise.

Be Present

The value of ‘being present’ can’t be overstated! Being present means focusing on this moment in your life. Now! The past is done, the future hasn’t happened the present is a gift.

Being out in nature can help you be present, but it’s not the only way to be present. Breathing helps you center yourself and when you focus on the movements and feeling of breathing, it brings you to the present.

Mindfulness

This is the practice of noticing the thoughts that are present in your mind. When you are aware of the thoughts, instead of fighting with the thought, trying to push it away or being negative with it, simply notice it without any extra comment towards it.

Even though the thoughts are there, you are simply noticing and being aware without judging whether it’s good or bad to have the thoughts there. There are many apps that help guide you with using mindfulness. If you struggle to find time for this strategy here’s a program that helps you incorporate and practice mindfulness for 7 minutes a day.

Grounding Strategies

Grounding helps bring you back to the present. It’s common for when you feel anxious for your thoughts to be stuck in either the future or the past. Use grounding to help bring you back to the present. Grounding strategies including practicing 5 Senses Grounding or grounding focusing on colors in your space. For instance, notice a color around you, name the item and keep looking for it for a few moments. Once you can’t find anymore, look for a different color until you notice feeling calmer.

For a detailed description of grounding techniques read my previous post.

Hypnosis

You know hypnosis is very effective and can be done using a guided hypnosis program where you are safe. It is nothing like hypnosis performed on stages for entertainment. Real hypnosis is very effective in helping one’s mind change how it responds to certain things. It can target numerous issues including insomnia, depression, motivation, and anxiety. A dear friend of mine has had very effective success in quitting smoking for instance where she did one session, and afterward, she no longer had the urge to smoke. She’s had no cravings and has not had any cigarettes since. She is an advocate for the powerful effects of hypnosis. For more information click here.

Herbal Supplements

Valerian, St John’s Wart, Ashwagandha, Lavender, Chamomile, Lemon Balm and passionflower are all herbs that can help in reducing anxiety.

Quit Sugar

Quit sugar and processed foods. For more information on this have a look at this post. Sugar has an effect on anxiety levels. It can be subtle, but after quitting sugar then having some after quitting, you might notice the anxiety is back.again or it’s stronger.

Healthy Diet

Eating a healthy diet can also help improve your ability to manage anxiety. Foods such as avocado and nuts which are nutrient-dense providing our brains with valuable magnesium, b vitamins and omega 3 which all contribute to reducing anxiety. Here’s where you can find more information on this. For help with changing to healthy eating options, you might consider developing a healthy eating plan and change your eating habits to healthier options.

Nutritional Supplementation

If you are low in certain vitamins and minerals, that can play havoc with your mental health. B complex vitamins have been shown to reduce anxiety and depression. Our brains really do benefit from improved nutrition. When we take magnesium, for instance, this helps us relax. Fish oil also helps with managing anxiety. If our blood results show a deficiency in B vitamins, this could actually contribute to anxiety and depression. Check this with your health care practitioner to find out if the anxiety you feel anxious could be due to a nutritional deficiency. For supplements that help our brains click here.

Homeopathy

Formulas such as this can help relieve symptoms common with anxiety including headaches and relieve tension.

Bowen Therapy

Bowen Therapy incorporates our body’s own energy to help it facilitate healing. It works. It incorporates gentle movements on specific areas of the body that are interconnected and uses the body’s own healing energy that is triggered by the Bowen therapy movements.

Yoga

Yoga has a calming, grounding effect on the nervous system. It encourages deep slow breathing which allows oxygen to go to the brain and throughout the body increasing feelings of relaxation. There are even specific yoga poses that help relieve anxiety. Here you will find which one’s help with anxiety.

It provides health benefits along with emotional benefits,

Self-Help Books

Personally, I’ve found that reading relevant and appropriate books have helped me learn more about the anxiety I used to experience which helped me process my thoughts and responses. A few books that help with overcoming anxiety include Rewire Your Anxious Brain, The Anxiety Toolkit, & Take Control of Your Anxiety, just to name a few. There are so many more available through Audiobooks which also offer a free trial. Having books on Audio is so convenient and can be played at any time you’re ready. Here’s an audiobook I personally recommend for anyone wanting to overcome anxiety naturally

Exercise

Exercise, in general, is also a great way to boost happy hormones. I’m not talking about running a marathon or triathlon unless you want to. It only needs to be a minimum of 15 minutes to get your body moving. Consider joining a social sport that you enjoy playing, or going for a walk around your neighborhood. Even some exercises at home can help get the blood circulating and increase your positive feelings. For more information on improving your well being through exercise read this.

Connect with Nature

Nature has a calming effect on the senses which can help you relax and be present. Other health benefits of getting outside is your body’s production of melatonin which helps you sleep at night and getting valuable vitamin D.

Summing Up

I hope this list can help give you the inspiration to know that there are ways to work through the anxiety. You’re not stuck with it for the rest of your life. Engage in proactively working through it. It’s easy to try to avoid situations that increase your anxiety, but this isn’t helpful and doesn’t address the issue, instead keeps you stuck with feeling that way. Be brave and do something that you feel comfortable doing that can help work through and alleviate the anxiety. You might need to keep a list or put a reminder in your phone to make sure you remember to do the activity you chose to help you work on overcoming the anxiety naturally.

You can do this! It is possible to reduce the anxiety in your life. It could take time, but you’ve got to start somewhere.

If you’ve found any of the above or something else has worked for you in alleviating your anxiety, I would love to hear from you. Leave your comments below.

July 4, 2019July 17, 2019

Online Programs for Anxiety and Panic Attacks

Please note: affiliate links are contained on this page. If you click on them and make a purchase I will get a small commission at no extra cost to you.

Anxiety and Panic Attacks – Help is Here

Are you looking for support and learning how to manage anxiety and panic attacks? Look no further as I have done the legwork for you. I’ve been looking around to find appropriate and relevant programs to make it easier for you to decide which one will be best for you.

What is Anxiety and Panic Attacks

Anxiety is a feeling that is linked with our fight or flight system. It can help us to predict or prepare for things using adrenalin. The problem with anxiety in today’s world is that if this anxiety doesn’t settle down and allow ourselves to relax, our bodies continue to be in this heightened state. This can wreak havoc on our nervous system consequently affecting our physical and mental health.

Anxiety is the experience of constantly living in a state of fear. Thoughts such as ‘what if I can’t do this’, and, “I’m scared of “what might happen” can contribute and fuel this anxiety.

Why Get help?

There’s value in getting support with anxiety. You don’t have to deal with it on your own. Even if you don’t feel comfortable talking to someone face to face, it can be something you can work on from home, Through a program that can guide you with strategies derived from research.

It’s quite common for individuals to hide their anxiety too. You might not even be aware when someone experiences anxiety, Yet on the inside that person is really struggling with the situation or their thoughts and feelings contributing to this emotional pain.

No one needs to suffer alone. We aren’t necessarily born with the skills and knowledge of how to manage anxiety on our own. It’s usually something that we need to learn on our own in our own way when we are ready.

Like the saying goes,

‘when the student is ready, the teacher will appear’.

There are a number of different strategies and therapeutic techniques that help you work through and manage anxiety.

Therapeutic Approaches

One of the types of therapeutic approaches includes Cognitive Behaviour Therapy. It’s demonstrated scientifically to be very effective in managing anxiety,

Other approaches include Acceptance and Commitment Therapy. Mindfulness is also something that can help with learning how to reduce anxiety and panic attacks.

Additionally, I have created a post on Grounding Techniques that you can use too. You can find it here.

Another approach is Neuro Linguistic programming or NLP. Emotional Freedom Techniques (EFT) is also another way to sit with anxiety and work through it using acupressure points on your body. There are many ways to help.

The programs below are aimed specifically at guiding you on managing anxiety using some of these approaches.

Programs to Alleviate Anxiety

Anxiety Healing Program

This program can be done from the comfort of your own home.

It’s highly effective in helping one work through anxiety and overcome it.

The whole program costs less than one therapy session.

The therapeutic value has the same benefit of 8 sessions of Cognitive Behavioral Therapy.

It is totally private,

There is no subscription necessary.

Once you purchase the program you own it, it’s yours, no followup pestering emails or upsells.

Online-Therapy

This program works just as effectively as face to face support and is a proven way of managing anxiety using CBT techniques. It can help you work through a wide range if issues, including anxiety and panic attacks.

This program offers a complete range of therapeutic toolbox online. It includes a Personal Therapist, activity plan, journal, live chat, yoga, worksheets and more.

Panic Away

This program offers genuine support for those experiencing panic attacks who want to stop them from happening. Panic Attacks can be debilitating and can stop people from engaging fully in life for fear of having a panic attack. One of the biggest aspects of panic attacks is the fear of having one, which impacts how one interacts with world because this fear holds them back. Experiencing a panic attack can make you feel like your world is falling apart. This program works on short circuiting the panic loop.

This program has helped thousands of people to no longer experience panic attacks through a well researched and knowledgeable program which was created by a psychologist who understands how panic attacks affect one’s life and how to help people stop their occurrence. You still have to do the work, as with any new learning, but this shows you what to do and gives you the tools to put into place how to stop panic attack.

The program includes an ebook, videos, audios and access to a members area.

Blessing Manifesting

This one is about self love and self compassion. Something I value highly. I believe that a lot disharmony with our mental well being has a lot to do with not accepting ourselves and not having a positive view of our self. Here you will find a range of workbooks for you to go through and process from your perspective to get you reflecting while also guiding you on what to focus on to build on your self love.

You can either buy individual items or get the whole bundle for $82 which includes Self love Workbook, Breathe – Anxiety Workbook, Breathe Anxiety Journal, Random Acts of Kindness Cards,

Mental Health, Parenting, Relationship, Recovery, Uncovering Grief add-ons, and A Self Care Calendar. There’s heaps more, so click on the pic below to find out more.

7 Minute Mindfulness

This program helps you work on mindfulness in a short 7 minutes of your day. Regular practise of mindfulness can reduce depression, anxiety, stress and anger. When you practice mindfulness daily, you can find peace. Reducing the need to control the world, and instead develop a deep relaxation. Mindfulness also increases neuroplasticity, and helps manage emotions no matter what the circumstances.

Self Therapy Journey

Although this isn’t aimed specifically at managing anxiety and panic attacks, it covers issues that are usually the reason behind the anxiety you feel.

The issues they address help work on usually occur with the experience of anxiety include:

bulimia
need for control
fear of conflict
people pleasing
shyness
lack of self confidence
perfectionism

If any of these resonate for you, go over to the Self-Therapy Journal and check out which issue you want to work on. There is also resources for building on your self-capacity for various issues including social confidence and assertiveness. There are many options to choose from that you can consider you want to work through from a personal growth and development perspective that can grow your confidence in being able to handle anxiety.

They offer an online community as well as books, resources, and courses for anyone wanting to work on their stuff.

There’s a range of quizzes there too which you might want to take to see if any of them might be relevant for you.

Heather LeGuilloux

Heather LeGuilloux is a Mental Health Blogger and a registered clinical counsellor.

Her goal is to help others work through their mental health through practical strategies for everyday use.

She has created a number of workbooks to help manage and work through depression, anxiety, motivation and reaching your goals. For your free Anxiety Pocket ebook click here.

Better Help

Better Help Is a website dedicated to providing you with one on one counselling and support. A counsellor is matched to you and your needs who will work with you. This services is limited to those living in the US. Here’s where to go https://www.betterhelp.com/

Final Words

I hope this provides you with a range of options for you designed specifically to help you find a program that will help you overcome anxiety and panic attacks.

Ultimately each program will require you to reflect and apply the ideas and recommendations provided. No one can magically take away your anxiety unless you do the work and process the available information.

I would love to hear from you if you’ve had any experience with any of the above programs and found them useful for you overcoming your anxiety.

Which one would you choose? Leave your comments below.

July 2, 2019

7 Grounding Techniques to Help With Anxiety

Grounding Techniques to Help with Anxiety

Grounding is a way to bring oneself back to the present moment, the here and now. Many people can experience anxiety and thoughts that are either in the future or past. Often people who experienced trauma during childhood could have flashbacks that can make them feel like they’re back when the event happened. Here we will discuss grounding techniques to help with anxiety and bring one to the present moment.

Anxiety can also be future oriented thinking, in particular ‘what if’ thoughts which can also increase anxiety. Grounding can help with this too by focusing on the present instead of the future which hasn’t happened yet.

When experiencing anxiety and flashbacks, it’s important to focus on self care. .For ideas on managing self care, have a read through one of my other posts.

Breathe

You might notice that breathing comes up a lot as a strategy to manage big feelings. This is because when we are having strong feelings, our breathing gets faster and more shallow without us being aware of it. So we need to keep remembering to breathe. It also helps as a grounding strategy as you will soon see.

Breathing Techniques

Focussing on your breath helps ground you. This is because it makes us think about how we breathe while also making us focus on this moment. You can’t breathe a breath from the past, you can’t breathe a breath from the future, you can only breathe in the now. Hence using the breath to anchor you into the here and now.

5, 2, Release Strategy

My favourite breathing technique which has helped many of my clients is the 5, 2, release strategy.

This is where you count to 5 as you breathe in. It doesn’t have to be a deep breath, but it’s longer than a normal breath. Then hold for 2 seconds. This helps cleanse the lymphatic system, then release for as long as you need to slowly. Notice the moment between the out breath and the in breath. Then breath in again counting to 5.

If you are struggling to do 5 seconds breath in, then start with 4 and work up to 5 or longer.

The main thing to focus on here is slowing down your breathing so that it can help you relax.

While you are doing this exercise also become aware of how your body moves as you breathe in then out. Notice the temperature of the air on your nostrils as you breathe in. Then notice the temperature as you breathe out and how it’s different.

When working on breathing imagine filling up your belly like it’s a balloon as you breathe in.

Blow out the Candles

This is perfect for younger children as they have great imaginations, Thinking about candles helps them think about something else other than the thing that they’re getting worried about.

Hold your hand up in front of the child. Next, wiggle your fingers in front of them and say to the child, ‘imagine that there’s candles on your hand’ as you wiggle them. Then tell your child to blow out the candles.

Blow up a balloon.

Using imagination again, encourage your child in front of you to imagine blowing up a balloon with their hands in front of them. This encourages them to draw a big breath in and then blow out all the air.

Colors Grounding

Notice a color around you, Name the item and keep looking for more of items of the same color for a few moments. Once you can’t find any more, look for a different colour until you notice feeling calmer.

Use of Water

Wash your hands in cold water. Be aware of how the water feels on your hands as it washes over them. Take note of the temperature of the water. Notice how it feels to have the water on your hands. Notice what it looks like.
Have a shower and notice the movement of the flowing water. Notice the temperature of the water. Breathe. Notice the suds as you clean yourself. Notice the smells from the soap.

5 Senses Grounding

Notice 5 things you can see around you. Say them out loud slowly.

Then notice 4 things you can feel with your sense of touch. Say it aloud or to yourself each thing you can feel.

Next listen for 3 things you can hear.

Then notice 2 things you can either smell or taste.

Finally think of one thing you can feel grateful for.

Notice now how you feel after doing this exercise. What’s that like for you.

For a guided 5 senses grounding do a search on Youtube.

Sitting or standing

If you are sitting down, become aware of what you are sitting on. Notice how it feels under you. Notice the temperature of what you’re sitting on. What’s the texture of the seat. Is it hard or soft, smooth, fluffy, hard.

For when you are standing, notice where you are. What does it feel like under your feet. Notice the texture of the surface you are standing on. Is it smooth, dirty, soft, hard.

Be with your Pet

Pets are great companions but did you also know they can help you feel grounded when you are with them? Try this to practice grounding with your pet.

Be with your pet. Notice their features, colors texture. Listen to their sounds. Do they pur, or pant? How do they feel to touch, are they warm, cool, soft, fluffy, rough etc. Do they have a smell of some kind? What’s your favorite thing about them.

For more information about how pets can help us with our mental health, read this.

Make a Cuppa

Make yourself a drink of either a cup of coffee, tea or hot chocolate.

Notice the sounds of the kettle as it boils. As you’re pouring the hot water into the mug or pot, notice the steam rising. Watch the water pour into the mug/cup/pot. Notice the smells of the drink you’re making. When you’re holding your cup or mug, wrap your hands around the mug and notice how it feels, smells. Be aware of the taste when you drink. Notice the movement of the liquid in your mug.

Final words

If you find yourself feeling overwhelmed by anxiety and intense feelings, write a list of the techniques from above that resonate with you. Add it to your notes app on your phone or carry a list with you to remind you.of these grounding techniques to help with anxiety. Some will work sometimes, and at other times, different ones will work. The main thing is to engage in the strategies to allow them to work for you. Be kind to yourself.

Namaste