Written by: Angela Derrick, Ph.D. & Susan McClanahan, Ph.D.
Date Posted: July 17, 2023 1:15 am
Many of us live in our heads, frequently consumed by past regrets or future worries. Conscious Grounding offers an effective antidote to this pervasive mental entanglement. According to a 2018 study by the Meridian University-Bay Area Center, Conscious Grounding, also known as Grounding, has significantly reduced anxiety symptoms. After practicing this technique over six months, participants reported a noticeable decrease in anxiety levels and improved mental clarity.
Here’s how it works:
The beauty of Conscious Grounding lies in its simplicity and accessibility. No fancy equipment or unique skills are needed, just your mindful presence and a willingness to connect with the here and now.
Did you know that Conscious Grounding has existed for centuries? Ancient cultures, such as Native Americans and East Asians, recognized the healing power of connecting with the earth, a practice now validated by modern science.
Anxiety and Depression Association of America (ADAA) statistics revealed that Generalized Anxiety Disorder (GAD) affects a staggering 6.8 million adults in the U.S., but a mere 43.2% receive treatment; the gravity of untreated anxiety cannot be overstated. One simple yet incredibly effective technique that can be employed is the 5-4-3-2-1 Grounding Technique. Being a tool one can use anywhere and anytime, it is a portable and effective skill.
Here’s how this technique plays out:
This technique is a simple and effective lifeline, bringing you back to the present moment, and focusing the mind. It can be applied anywhere and anytime to reduce anxiety symptoms.
Progressive Muscle Relaxation (PMR), a technique that has steadily gained traction over the years, recently made a surprising cameo in the world of pop culture. In an episode of the popular TV series “Stranger Things” set in the heart of America, Eleven, the show’s protagonist, is seen using PMR to manage her stress and anxiety.
This mainstream depiction not only underlines the relevance of PMR in today’s anxiety-ridden society but also fosters a broader acceptance of such methods.
Here’s a step-by-step guide to the process:
While PMR has been widely endorsed for its effectiveness in reducing physical manifestations of stress and anxiety, it might not be everyone’s cup of tea. Critics argue that the act of tensing muscles can actually induce anxiety in some individuals rather than alleviate it. This is especially relevant for people who may have certain physical conditions, like muscle spasms or chronic pain, where the tensing and relaxing of muscles can exacerbate their discomfort.
Thus, while PMR holds great promise, it is a reminder that not every therapeutic technique is universally applicable or beneficial. Finding a method that aligns with one’s needs and circumstances is crucial.
Biofeedback Therapy, a novel approach to anxiety management, is firmly planted in the mid-20th century. Initially perceived as a fringe science, it gradually gained acceptance in the medical community by the late 1960s due to the promising results demonstrated in stress-related disorders. Today, it is a widely recognized therapeutic technique used by therapists in Chicago and beyond to help individuals control their body’s physiological responses to stress and anxiety.
Here’s a glimpse into the process:
Biofeedback can be effective although it’s not a passive process; the patient must actively engage in it and practice regularly.
Anxiety can be difficult to live with, and it is important to try many techniques on your own and in therapy (if possible) to reduce the intensity and find ways of coping. We’ve summarized a few techniques in this article that can be seen as options to consider in an anxiety management toolkit. Please call SpringSource if you would like to learn more about ways to manage anxiety effectively.
Like this article? Check out, Choosing the Right Therapy for Your Mental and Emotional Health: A Comprehensive Overview