(559) 460-0715

Family Therapist
  • Home
  • About Me
  • Services
    • Anxiety
    • Depression
    • Relationship Problems
    • Post-Traumatic Stress Disorder
    • Postpartum Depression
  • Blog
    • 2016
    • 2017
    • 2018
    • 2019
    • 2020
    • 2021
  • Contact

Grounding Skills for Anxiety and Panic

Oct 04, 2018

When a person is living with anxiety or trauma-related disorders, he or she might commonly feel "stuck" in the past or the future. With anxiety and PTSD, it can be common to relive past moments and worry about future ones. When the anxiety is at its strongest, it can feel like sailing off into the stratosphere or being caught up in a cyclone. In a moment of intense anxiety or a panic attack, it can be difficult to feel as though you are rooted in the moment, or even rooted to yourself.

Grounding skills can help.

Grounding skills are meant to bring your feet back to the earth and to promote a sense of being present, or "grounded." They often involve trying to reconnect with your body, and as such, make good use of the main five senses.

Sight
  • If you have personal pictures available, look at a picture that is meaningful to you. Say the names of the people or location and your relationship to them.
  • Find a focal point. Trace it with your eyes, describe it in your mind, and describe its proximity to you.
  • Look at a clock or calendar. Note the time or date. Say to yourself, "It is (time) on (date) and I am at (location)."
Hearing
  • Find a favorite song! Repeat the lyrics, or try singing how your body feels to the tune of the song.
  • Pay attention to the sound of your breath.
  • Find a sound in the current environment. Describe it and note how it is impacting you in your environment.
Touch/Physical Feeling
  • Rub your hands together and pay attention to the sensation.
  • Gently snap a rubber band on your wrist
  • Do a body scan, reviewing yourself from head to toe. What sensations do you notice in your body?
  • Stroke a soft or silky piece of fabric. Notice how it feels.
  • Take deep breaths. Feel the air coming in and out. Notice how it feels in your body.
Smell
  • Use your favorite candle or essential oil and try to describe the scent.
  • Sniff your coffee, tea, or snack and notice how your body reacts to the scent.
  • Use your favorite lotion or perfume. Pay attention to the sensations of both the scent and the application of the lotion.
Taste
  • Chew gum or pop in a piece of hard candy. Try to describe the flavor or texture to yourself.
  • Enjoy a soothing drink. Focus on the flavor and temperature.
Grounding skills can be used as needed in almost any environment and can be highly effective. These are only a few grounding activities out of countless options. If you are interested in exploring more or in having support in using these skills, therapy can be helpful. Contact us to meet with a trained therapist in a welcoming environment!


Tags: Anxiety, Anxiety Therapy, Grounding Skills, Panic
Category: Anxiety Therapy

Loading Conversation

Next »
« Previous

Category List

Cognitive Behavioral Therapy (27)
PTSD (31)
Anxiety Therapy (63)
Depression Counseling (43)
Family Therapy (20)
Couples Counseling (34)

Tag List

Ecotherapy (1)
Fresno Depression Counselor (3)
Defeating Anxiety (2)
Body Image Induced Anxiety (1)
Family Counseling (1)
Marriage Counselor (1)
Families with PTSD (1)
Anxiety Treatment (1)
Grounding Techniques (1)
family stress (1)
Anxiety and Dating (1)
Relationship Anxiety (1)
Thinking Positively (1)
Get Help (2)
Reasons to Seek Counseling (1)
Relieving Your Anxiety (1)
Dealing with Anxiety (1)
PPD (1)
Loss (2)
Overcoming Anxiety (1)
Depression Healing (1)
Re-building Relationships (1)
Frantic Thoughts (1)
Addiction Recovery (1)
Individual Therapy (2)
Holistic (1)
post-traumatic stress disorder (3)
Loving Your Spouse (1)
PTSD Help (2)
Serotonin (2)
Fresno Anxiety Therapyy (1)
Depression Questions (1)
Beat Depression (1)
Grounding Skills (1)
Anxiety Symptoms (2)
Relieve Your Anxiety (1)
Battling Anxiety (1)
Postpartum Depression (2)
Fresno PTSD Therapist (5)
Self-care (1)
Fresno Couples Counseling (5)
Communication Classes (1)
Covid-19 (1)
Death Of A Child (1)
Poetry (1)
Counseling Fresno (1)
psychotherapy (2)
new job stress (1)
Fresno Cognitive Behavioral Therapy (1)
Pets Help Children with Anxiety (1)
Family Therapy Options (1)
CBT Therapist (9)
Cognitive Behavioral Therapist (5)
Anxiety in Children (1)
Group Therapy (1)
Depression and Anxiety (1)
Your Mind (1)
Alleviate Anxiety and Depression (1)
Marriage Counseling (3)
Game Playing (1)
Benefits of Couples Counseling (1)
Therapy and Depression (1)
About Anxiety (1)
CBT Benefits (1)
PTSD Counseling (2)
Anxious (1)
Art Therapy for Depression (1)
Find a Depression Therapist (1)
Cognitive Behavioral Therapy Exercises (1)
suffering from depression (1)
Toxic Relationships (1)
Self-Talk (1)
EMDR (1)
Fresno Counseling (15)
Risk of Suicide (1)
Fresno Anxiety Counseling (3)
Growth and Healing (1)
Pets for Anxiety (1)
Self-Quarantining (1)
Relationship Therapy (2)
Postpartum Depression Relief (1)
Trauma Therapist (1)
PTSD Family Therapy (1)
Adopted Children (1)
Fresno Counselor (17)
Have PTSD (1)
Couples Counselin (1)
Seeking Guidance (1)
Counseling Help (1)
Fresno Therapist (77)
Relationship Therapist (2)
Combatting Anxiety (1)
Coping with Anxiety (4)
Fresno CBT (2)
CBT in Fresno (1)
Depression Counseling (23)
Pandemic Anxiety (1)
Sadness (1)
Working Together (1)
Depressed (4)
Change Thoughts (1)
Fresno CBT Therapist (5)
Reconcile Relationships (1)
Jodi Mitchell Therapist (1)
Addiction Therapy (2)
Suicidal Teen (1)
Fresno PTSD Therapy (4)
Therapeutic Journaling (1)
Fresno Therapy (14)
PTSD Therapist (13)
MBCT (1)
Stress (3)
Benefits of EMDR (1)
PTSD Symptoms (1)
Business Anxiety (1)
Therapy Tips (1)
Substance Abuse (1)
Therapy for Depression (1)
Relationship Counselor (2)
Red Flags (1)
Anxiety Control (1)
Stress Relief (1)
Fresno Depression Therapy (4)
Holiday Stress (3)
Living with PTSD (1)
Depression Cure (1)
Holiday Depression (1)
Fresno Couples Counselor (4)
Panic Coping Tactics (1)
Child Anxiety Therapy (1)
Family Communication (2)
improve your relationship (1)
Reduce Anxiety (2)
Prioritizing Mental Health (1)
EMDR Therapy (1)
Anxiety Attacks (1)
anxiety therapy in Fresno (1)
Depression Tips (1)
Move Forward (1)
Anxiety in Kids (1)
Fight Anxiety (1)
Anxiety Counselor (5)
Narrative Exposure Therapy (1)
Relationship Counseling (7)
Depression Therapist (7)
Self-Care Tips for Teens (1)
Teen Depression (1)
Anxiety Tips (12)
Cannabis (1)
What is PTSD (2)
Depression Symptoms (1)
Fresno Family Therapist (6)
Trauma (5)
Anxiety Attack (1)
Anxiety Counseling (20)
relationships (2)
Struggling with Anxiety (1)
CBT Treatment (1)
Fresno Family Counseling (1)
Young Adults and Anxiety (1)
Supporting Your Partner (1)
Grounding (1)
Severe Anxiety (1)
Dating Anxiety (2)
Depression Myths (1)
Feel Better (1)
New Moms (1)
Fresno Anxiety Therapist (6)
CBT Teaching Techniques (1)
Coronavirus Stress (1)
Therapy Treatments (1)
Depression Healing Solutions (1)
PTSD (25)
Starting a New Job (1)
Anxiety Therapy (41)
Depression (21)
Post Traumatic Stress Disorder (3)
Major Depressive Disorder (1)
Psychoanalysis (1)
Fresno Anxiety Therapy (3)
Dealing with Loss (3)
Family Drama (1)
Couples Therapy (9)
Depressive Disorders (1)
Lifestyle Changes (1)
Counseling (4)
Change (1)
Panic (3)
Cognitive behavioral therapy (28)
CBT (27)
COVID19 (1)
Child Therapy (2)
Fresno Depression Counseling (1)
CBT Counselor (1)
Counseling for Depression (3)
Anxiety and Depression Therapy (1)
Fresno Family Therapy (7)
Anxiety Relief (2)
Treating Anxiety Disorders (1)
Family Therapy (24)
A Partner with Anxiety (1)
Depression Therapy (19)
Family Help (1)
Depression Counseling Tips (1)
CBT Help (1)
Depression Help (2)
What is Ecotherapy (1)
Pandemic Struggles (1)
Fresno Anxiety Counselor (2)
Cognitive Behavior Therapy (1)
Successful Relationships (1)
Trauma and PTSD (1)
Family Therapist (7)
Anxiety in Women (1)
Stress and Anxiety (1)
Social Anxiety (1)
Panic Attacks (3)
Distressing Thoughts and Emotions (1)
Weight Loss (1)
Adjustment Disorders (1)
Anxiety Disorders (2)
Anxiety Struggles (1)
Depression Counselor (6)
Alleviate Anxiety (1)
Acute Anxiety (1)
Holiday Season Help (1)
Cognitive Therapy (1)
Anxiety Therapist (14)
Health and Counseling (1)
Nice Guy vs. Bad Boy (1)
Hygge (1)
Racing Mind (1)
Mental Health (2)
Spouse Who Suffers from Anxiety (1)
Narrative Therapy (1)
Fresno Therapists (1)
PTSD Therapy (20)
Psychology (1)
Adolescent Therapy (1)
Loss of a Child (1)
How to Deal with Anxiety (1)
Couples Communication (2)
Corona Virus Anxiety (1)
Benefits of Therapy (1)
Anxiety and PTSD (1)
Couples Counselor (9)
Relationship Help (2)
Coping Mechanism (1)
Family Counselor (1)
Anxiety Help Methods (1)
Mindfulness-based Cognitive Therapy (1)
communication (2)
Couples Counseling (28)
Couples Therapist (5)
PTSD and Trauma (2)
PTSD Fresno Therapist (1)
Trauma Therapy (1)
Banishing Anxiety (1)
Anxiety (27)
Minimize Anxiety (1)
Bankruptcy (1)
First Responders (1)
Bilateral Stimulation (1)
Fresno Couples Therapy (1)
Relationship Advice (1)
Life Changes (1)
Help Anxiety (1)
CBT Therapy (2)
Addiction (2)
therapy for anxiety (1)
Parent Relationship (1)
Anxiety Therapis (1)
Antidepressants (1)
Teen Anxiety (1)
Talk Therapy (1)
Anxiety Help (7)
Therapy (1)
Fresno CBT Therapy (1)
Fresno Couples Therapist (6)
Fresno Depression Therapist (2)
Handling Anxiety (1)
Relief from Anxiety (1)
Couple Counselor. Fresno Couples Counseling (1)
Blended Families (1)
Alleviating Anxiety (1)
Therapy Help (1)
Healthy Lifestyle (1)
Workplace Anxiety (1)
Work Together (1)
Manage Depression (1)

Tag Cloud

  • Depressive Disorders (1)
  • Anxiety Struggles (1)
  • COVID19 (1)
  • Benefits of EMDR (1)
  • Nice Guy vs. Bad Boy (1)
  • First Responders (1)
  • Reconcile Relationships (1)
  • Bankruptcy (1)
  • Couples Counseling (28)
  • Therapy for Depression (1)
  • Business Anxiety (1)
  • CBT Therapist (9)
  • Psychology (1)
  • Fresno Counseling (15)
  • Racing Mind (1)
  • Therapeutic Journaling (1)
  • Relationship Counselor (2)
  • Fight Anxiety (1)
  • Anxiety and PTSD (1)
  • Loss of a Child (1)
  • Relief from Anxiety (1)
  • Communication Classes (1)
  • Teen Anxiety (1)
  • Alleviate Anxiety and Depression (1)
  • Suicidal Teen (1)
  • Family Drama (1)
  • Psychoanalysis (1)
  • Fresno Anxiety Therapyy (1)
  • Fresno Couples Counseling (5)
  • Depression Counselor (6)
  • Depression (21)
  • Anxiety Counseling (20)
  • Relationship Counseling (7)
  • Work Together (1)
  • Starting a New Job (1)
  • Substance Abuse (1)
  • Prioritizing Mental Health (1)
  • Self-care (1)
  • Cognitive behavioral therapy (28)
  • Game Playing (1)
  • MBCT (1)
  • CBT Counselor (1)
  • Self-Talk (1)
  • Depression Healing (1)
  • Postpartum Depression (2)
  • Overcoming Anxiety (1)
  • Workplace Anxiety (1)
  • Relieve Your Anxiety (1)
  • Social Anxiety (1)
  • Family Therapy (24)
  • anxiety therapy in Fresno (1)
  • Anxiety Help Methods (1)
  • Depression Counseling (23)
  • relationships (2)
  • improve your relationship (1)
  • Holiday Depression (1)
  • Alleviate Anxiety (1)
  • Panic Coping Tactics (1)
  • Self-Care Tips for Teens (1)
  • Fresno PTSD Therapist (5)
  • Successful Relationships (1)
  • Antidepressants (1)
  • Family Therapy Options (1)
  • Teen Depression (1)
  • Fresno PTSD Therapy (4)
  • Stress Relief (1)
  • How to Deal with Anxiety (1)
  • PTSD Therapy (20)
  • Depression Healing Solutions (1)
  • Trauma Therapy (1)
  • Anxiety in Kids (1)
  • Help Anxiety (1)
  • Fresno Anxiety Counselor (2)
  • Addiction Recovery (1)
  • Depression Cure (1)
  • Cognitive Therapy (1)
  • Anxiety Treatment (1)
  • Anxiety Relief (2)
  • Relationship Therapist (2)
  • Anxiety in Women (1)
  • Change Thoughts (1)
  • Marriage Counselor (1)
  • Relationship Therapy (2)
  • Depression and Anxiety (1)
  • Narrative Therapy (1)
  • PTSD Family Therapy (1)
  • Fresno Family Counseling (1)
  • Pandemic Struggles (1)
  • Benefits of Couples Counseling (1)
  • Jodi Mitchell Therapist (1)
  • psychotherapy (2)
  • Therapy Help (1)
  • A Partner with Anxiety (1)
  • Toxic Relationships (1)
  • Anxiety Counselor (5)
  • Fresno Couples Therapy (1)
  • Depression Therapist (7)
  • Defeating Anxiety (2)
  • Talk Therapy (1)
  • Adolescent Therapy (1)
  • Holiday Season Help (1)
  • Depressed (4)
  • Blended Families (1)
  • Depression Help (2)
  • Minimize Anxiety (1)
  • Cannabis (1)
  • Coping with Anxiety (4)
  • Anxiety Therapist (14)
  • Loss (2)
  • Fresno Cognitive Behavioral Therapy (1)
  • Cognitive Behavioral Therapy Exercises (1)
  • Counseling for Depression (3)
  • Depression Myths (1)
  • Anxiety Tips (12)
  • Fresno Anxiety Therapy (3)
  • Family Counseling (1)
  • PTSD Fresno Therapist (1)
  • Anxiety (27)
  • What is PTSD (2)
  • Banishing Anxiety (1)
  • Treating Anxiety Disorders (1)
  • Counseling Fresno (1)
  • What is Ecotherapy (1)
  • Covid-19 (1)
  • Child Therapy (2)
  • Frantic Thoughts (1)
  • Growth and Healing (1)
  • Healthy Lifestyle (1)
  • Poetry (1)
  • Family Communication (2)
  • Fresno Therapists (1)
  • Depression Therapy (19)
  • post-traumatic stress disorder (3)
  • New Moms (1)
  • Post Traumatic Stress Disorder (3)
  • Grounding (1)
  • Risk of Suicide (1)
  • Fresno Depression Counseling (1)
  • Trauma and PTSD (1)
  • Couples Therapist (5)
  • Mental Health (2)
  • Addiction (2)
  • CBT (27)
  • PTSD Therapist (13)
  • Fresno Therapy (14)
  • Holistic (1)
  • Beat Depression (1)
  • Change (1)
  • Have PTSD (1)
  • therapy for anxiety (1)
  • Postpartum Depression Relief (1)
  • communication (2)
  • Therapy (1)
  • Reasons to Seek Counseling (1)
  • Child Anxiety Therapy (1)
  • Weight Loss (1)
  • Serotonin (2)
  • Coronavirus Stress (1)
  • Anxiety Therapis (1)
  • Re-building Relationships (1)
  • Feel Better (1)
  • CBT Therapy (2)
  • Combatting Anxiety (1)
  • Bilateral Stimulation (1)
  • Families with PTSD (1)
  • Depression Symptoms (1)
  • Fresno CBT (2)
  • Depression Questions (1)
  • Hygge (1)
  • PTSD (25)
  • Your Mind (1)
  • Stress and Anxiety (1)
  • CBT Benefits (1)
  • Life Changes (1)
  • Body Image Induced Anxiety (1)
  • CBT Teaching Techniques (1)
  • PTSD Help (2)
  • Anxiety Control (1)
  • suffering from depression (1)
  • PPD (1)
  • Parent Relationship (1)
  • Anxiety Disorders (2)
  • PTSD Counseling (2)
  • Panic (3)
  • Anxiety Therapy (41)
  • Stress (3)
  • Loving Your Spouse (1)
  • Anxious (1)
  • Depression Counseling Tips (1)
  • Fresno Couples Therapist (6)
  • Fresno Couples Counselor (4)
  • Fresno CBT Therapy (1)
  • Marriage Counseling (3)
  • Distressing Thoughts and Emotions (1)
  • Counseling (4)
  • Individual Therapy (2)
  • Get Help (2)
  • Family Help (1)
  • Death Of A Child (1)
  • Coping Mechanism (1)
  • CBT Treatment (1)
  • Red Flags (1)
  • Pets Help Children with Anxiety (1)
  • About Anxiety (1)
  • Holiday Stress (3)
  • Supporting Your Partner (1)
  • PTSD Symptoms (1)
  • Acute Anxiety (1)
  • Adopted Children (1)
  • Corona Virus Anxiety (1)
  • Trauma Therapist (1)
  • Severe Anxiety (1)
  • Dealing with Anxiety (1)
  • Pandemic Anxiety (1)
  • Couples Counselor (9)
  • Sadness (1)
  • Mindfulness-based Cognitive Therapy (1)
  • Fresno Therapist (77)
  • Seeking Guidance (1)
  • family stress (1)
  • Find a Depression Therapist (1)
  • Battling Anxiety (1)
  • PTSD and Trauma (2)
  • Cognitive Behavior Therapy (1)
  • Anxiety Attacks (1)
  • EMDR (1)
  • Anxiety in Children (1)
  • Adjustment Disorders (1)
  • Benefits of Therapy (1)
  • Family Therapist (7)
  • Fresno Depression Therapy (4)
  • CBT Help (1)
  • CBT in Fresno (1)
  • Therapy Treatments (1)
  • Relationship Anxiety (1)
  • Anxiety Symptoms (2)
  • Cognitive Behavioral Therapist (5)
  • Ecotherapy (1)
  • Couple Counselor. Fresno Couples Counseling (1)
  • Working Together (1)
  • Fresno CBT Therapist (5)
  • Couples Therapy (9)
  • Anxiety Attack (1)
  • Therapy and Depression (1)
  • Family Counselor (1)
  • Fresno Family Therapy (7)
  • Reduce Anxiety (2)
  • Major Depressive Disorder (1)
  • new job stress (1)
  • Relationship Help (2)
  • Living with PTSD (1)
  • Pets for Anxiety (1)
  • Fresno Family Therapist (6)
  • Grounding Skills (1)
  • Anxiety and Dating (1)
  • Addiction Therapy (2)
  • Therapy Tips (1)
  • Art Therapy for Depression (1)
  • Young Adults and Anxiety (1)
  • EMDR Therapy (1)
  • Alleviating Anxiety (1)
  • Dating Anxiety (2)
  • Lifestyle Changes (1)
  • Fresno Counselor (17)
  • Counseling Help (1)
  • Anxiety and Depression Therapy (1)
  • Depression Tips (1)
  • Fresno Anxiety Counseling (3)
  • Fresno Depression Therapist (2)
  • Manage Depression (1)
  • Spouse Who Suffers from Anxiety (1)
  • Narrative Exposure Therapy (1)
  • Relationship Advice (1)
  • Grounding Techniques (1)
  • Health and Counseling (1)
  • Anxiety Help (7)
  • Move Forward (1)
  • Fresno Anxiety Therapist (6)
  • Group Therapy (1)
  • Fresno Depression Counselor (3)
  • Trauma (5)
  • Couples Communication (2)
  • Couples Counselin (1)
  • Thinking Positively (1)
  • Dealing with Loss (3)
  • Struggling with Anxiety (1)
  • Relieving Your Anxiety (1)
  • Self-Quarantining (1)
  • Handling Anxiety (1)
  • Panic Attacks (3)
 

Archive

2019

  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2020

  • Jan
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

2021

  • Jan
  • Feb
  • Mar
  • Apr

Family counseling therapy for marriage, families, behavioral, depression & anxiety by a certified therapist serving:

  • Frenso
  • Kingsburg
  • Oakhurst
  • Vialia

Contact

  • (559) 460-0715
  • jodimitchellmft@gmail.com

©2025 Jodi Mitchell. All rights reserved.