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Anxious at Work? Learn 25 Anxiety Grounding Techniques

By steadfast
In May 15, 2019

Getting stressed out at work happens to everyone, and it’s perfectly normal. But stress that is persistent, irrational, and overwhelming and impairs daily functioning may indicate an anxiety disorder. Keep these grounding techniques in mind to keep your work life manageable.

 

1. Carry a polished stone or soft piece of cloth with you to touch.

2. Exercise, Stretch. Massage your muscles to relax them and reduce tension.

3. Find your pulse on your wrist or neck and count the beats per minute.

4. Eat or drink something. Is it hot, or cold? Sweet, or sour?

5. Redecorate your space. Organize your desk.

6. Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.

7. Hold something that you find comforting, a stuffed animal or a blanket. Notice how it feels in your hands.

8. Color in a coloring book or doodle on a notepad. Focus on the feeling of your writing utensil moving across the paper.

9. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.

10. Look up pictures or paintings online that you find beautiful. Save them as your background image or hang them in your office.

11. Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.

12. Eat or drink a favorite food. Enjoy it slowly. Don’t do anything else while you are consuming it except focus on enjoying and savoring it.

13. Verbalize the following “It was just thought or memory.” “It’s over now.” “I am safe now.” Give yourself permission to not think about it right now.

14. List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.

15. Write in your journal. Pay attention to yourself holding the pencil. Write about what you are remembering and visualize the memory traveling out of you into the pencil and onto the paper. Tear the paper up.

16. Concentrate on your breathing. Take a deep cleansing breath in through your nose and count.  Imagine letting fear and worry go, evaporating along with each breath. Exhale slowly through your mouth for twice as long. Continue for five minutes.

17. Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?

18. Take a mental inventory of everything around you. Make a list of everything you see around you. Count the pieces of furniture in the room. Notice all the colors and patterns you see. This exercise helps by directly connecting you with the present moment.

19. Focus on one word. Repeat a calming mantra over and over to yourself.

20. Take a mental inventory of everything around you. Make a list of everything you see around you. Count the pieces of furniture in the room. Notice all the colors and patterns you see. This exercise helps by directly connecting you with the present moment.

21. Use rhythm to relax. Tap your feet on the floor or drum your fingers on your desk. Create a rhythm and repeat it, staying focused on the beginning and end of each sound you create.

22. Find the light. If there is a window nearby, take a look outside. Count the number of trees and street signs you see

23. Distract yourself with others. Find a friendly coworker and have a quick chat.

24. Change the scenery. If you are in your office, go to the break room or walk the halls. A change of scenery can do a lot of good.

25. Slowly and deliberately cross your legs and arms. Feel the sensations of you controlling your body. If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.

Extreme worry should not become a regular part of your routine life. When the frequency of fearful thoughts gets very severe and we worry too much, it starts impacting day-to-day activities and negatively affects personal relationships or ability to work.
Anxiety should be taken seriously with a specialist in mental health.

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