Resources
Throughout the years, I’ve compiled information and advice from experts in the field regarding a variety of topics. These are some resources with general education for you and your family. If there’s still something unclear or you have additional questions, please don’t hesitate to let me know.
Grounding Techniques
03/03/2022
Here are a few grounding techniques that have been shown helpful for anxiety or when your mind starts to "spiral."
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** Betty Erickson Grounding technique: Start by bringing your attention to your breathing. Taking slow, deep, breathes in through your nose and out through your mouth.
Notice FIVE (5) things you can see in your surrounding area. Ex: photo, blue sky, cloud, grass, plant, chair, cup, or anything in your surroundings.
Notice FOUR (4) things you can feel/touch. Ex: the floor, the wall, your hair, your clothes, the sweat on your palms, or the coolness of a glass of water (make note of how they feel)
Notice THREE (3) sounds you can hear. Ex: birds chirping, typing/writing, vent, a car driving nearby, etc
Notice TWO (2) scents you can smell. Ex: flowers, cut grass, coffee, food being cooked nearby. If you can’t find anything to smell consider taking a short walk (outside to smell nature, to the kitchen for food or soap smells).
Notice ONE (1) flavor you can taste. Ex: coffee from the morning, lunch, mint, etc.
** Boxed breathing: this has been proven helpful for physical symptoms of anxiety, stress reduction and also for hypertension (high blood pressure).
Start by exhaling to a count of four, holding your lungs empty for a four-count, inhaling for a count of four and holding air in your lungs for a count of four before exhaling and beginning the pattern again.
You can do this just by breathing and holding count or visualize four sides of a box being traced by a colored pen you hold with your mind.
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