What do you do when Anxiety Strikes?

If you are feeling a little anxious lately (or anytime) I have some amazing grounding exercises to help with anxiety.

Use these quick and easy techniques to bring you back into your body and out of your mind.

They are easy and really, really work.

Anxiety has been a part of my life for literally years, so I have had to find ways to stop it in its tracks

Its like that old friend who comes to visit sometimes but is kind of weird to be around and you never quite know what to say.

When it strikes I feel it in my entire body

I know I’m not alone in feeling this way and I know the world as we know it right now is not helping.

2020 and so far 2021 are proving to be extremely challenging for a lot of us.

There are so many things that I know to do when I feel the old familiar feeling rise.

If I am at home and in my own space I can recognise the signs and the symptoms. That’s the time to practice self care, have a bath, meditate, journal, do some yoga etc.

But what about those times when it comes on all of a sudden……….?

Or I dont notice the warning signs…….?

What about the times I am out in public?

When that happens I need something quick, something easy, something to ground me.

grouding exercises to help with anxiety

Here are my best tips, and the easiest grounding exercises, for when that happens, I hope you find them as useful as I do.

Use your Tactile Senses

Touch something that feels nice and calms you such as a fluffy blanket, stroking your cat or dog, a cosy jumper or even warm water (a bath is amazing)

If you are out however and dont have any of these things to hand, what are you wearing? Feel the cuff of your sleeve or the edge of your jumper.

Whats in your handbag? Place a fluffy key ring or a stress ball in there, what about a rough, small stone, just something with texture.

Feel it, squeeze it, focus on how it feels, hot, cold, soft, hard – this brings your mind back to the object and away from the panic.


Focus on and slow your breath or practice mindful breathing.

Breathe in, hold and breathe out for the same number of counts,

This easy exercise calms your entire nervous system

Use your Sense of Smell

What scents do you love?

What scents evoke loving memories?

Chocolate, coffee, vanilla, lavender or one of my favourites from childhood, the scent of rain on a hot summer day.

Activating your sense of smell is a great way to calm your body and bring your mind back to a different moment.

Smelling causes a quick reaction in the body, it helps relax or energise us, or even feel hungry or safe depending on what we are smelling.

Imagine the smell of something in your mind

Find a scent that evokes a happy or comforting memory.

Use Positive Self Talk Phrases

Practice positive self talk such as I am safe, I am calm, I am okay, this will pass by, nothing upsets me today.

Pick a phrase that works for you in any given moment and repeat it like a mantra over and over until you feel the anxiety subsiding .

Use this phrase as an anchor, this helps us to not get taken away in the wave of anxiety and instead anchors us back in the moment (as the name suggests).

You could even try putting your name before it and something you know to be true, this tricks your brain.

“I am Jane. I am sat in my car, I am safe”

Try them and let me know which ones resonate

I hope you find these quick and easy techniques helpful.

Try them out.

Let me know which ones you like the best, which ones work.

Make them your go to but remember talk about your feelings too!!!!! Don’t bottle it up, you are not alone.

Never be afraid to ask for help.

Maybe even consider something like Reiki, it can definitely help you as it has for me.

I’d also love to invite you to my facebook group, its full of help on this very topic.


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