Episode 31
Grounding Your Senses for Calm [Ep 31]
Today, we're diving into a simple yet effective grounding practice that can help you reconnect with your body when anxiety starts to take over. We know that high-functioning anxiety can often leave us feeling overwhelmed, and that's why we’re here to share some straightforward strategies to bring you back to the present moment. This episode walks you through a gentle five-step process that includes breathing, focusing on your surroundings, and tuning into your senses. It’s all about giving yourself a little reset when life feels like it’s spiralling out of control. So, if you’ve ever felt that familiar wave of stress, stick around as we guide you through an easy method to help you find your calm and regain your sense of control.
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DISCLAIMER: All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
Transcript
You're listening to the Peace with Anxiety podcast.
Speaker A:I am your host, Irene Evangelo, anxiety counselor and clinical hypnotherapist.
Speaker A:I'll be coming to you every week to share actionable tips, simple strategies and useful resources to help you break free from high functioning anxiety.
Speaker A:We'll be covering how to recognize and understand your anxiety, strategies to change your thoughts and feelings, ways to implement long lasting change.
Speaker A:If you are trying to overcome people pleasing behaviors, navigate anxiety, living in self doubt or something else keeping you stuck, then you are in the right place.
Speaker A:I know that you are ready to get to the next level of your life feeling free, calm, confident and in control.
Speaker A:So let's get started.
Speaker B:Hi and welcome back to Peace with Anxiety.
Speaker B:Before we start today, just take a moment with me.
Speaker B:Settle in, let your shoulders drop a little and know that you're safe here.
Speaker B:Good.
Speaker B:Now, I wanted to talk with you about something very simple.
Speaker B:Something I use on the days where my mind feels a little too loud and my body feels a little too tight.
Speaker B:And honestly, those days happen more often than I'd like to admit, especially lately.
Speaker B:And I remember this moment not too long ago.
Speaker B:I was holding my son, trying to respond to attacks at the same time, because of course I was.
Speaker B:And suddenly I felt that very familiar wave of overwhelm, of stress.
Speaker B:You know the one.
Speaker B:The breath gets shallow, the chest feels tight and everything inside speeds up.
Speaker B:And I immediately thought, okay, we're doing that thing again.
Speaker B:So I put my phone down, took one breath and did this tiny grounding practice I've been leaning on for years.
Speaker B:It's small, it's simple, it's gentle.
Speaker B:And it works not because it's magical, but because it brings.
Speaker B:It brings you back into your body when your mind is running a thousand steps ahead.
Speaker B:So I want to walk you through it slowly.
Speaker B:You don't have to do it perfectly.
Speaker B:You don't have to do it all.
Speaker B:You just take what you need.
Speaker B:So let's start with one soft breath.
Speaker B:Not big, just easy.
Speaker B:In through your nose.
Speaker B:Hold.
Speaker B:And a long, slow exhale out your mouth.
Speaker B:Good.
Speaker B:Let your chest soften a little with the out breath.
Speaker B:Now look around and choose one thing to rest your eyes on.
Speaker B:Just one.
Speaker B:Notice a small detail.
Speaker B:Maybe it's the color or the way the light touches it.
Speaker B:Or maybe it's a tiny texture you've never really paid attention to.
Speaker B:No pressure.
Speaker B:Just noticing.
Speaker B:Good.
Speaker B:And now bring your attention back to
Speaker A:your body
Speaker B:and feel your faith on the floor or the chair holding you up, or your hands resting in your lap.
Speaker B:And let your body know I'm here with you.
Speaker B:Good.
Speaker B:Now take a moment to listen what's around you right now.
Speaker B:It could be the hum of something, a voice in the distance, or maybe just stillness.
Speaker B:Everything is okay.
Speaker B:You don't have to change anything.
Speaker B:Just hear it.
Speaker B:And the last thing is, if there is a scent or a taste nearby, notice that too.
Speaker B:Even the softness of your breath has its own feeling.
Speaker B:And that's it.
Speaker B:Like I said, simple, gentleman.
Speaker B:It's you coming back home to yourself.
Speaker B:So this is the tiny, well, 30 second version.
Speaker B:And it's five steps, one soft breath, one thing you can see, one thing you can hear, one thing you can feel, and one thing you can smell or taste.
Speaker B:And that's enough, Truly.
Speaker B:And if a part of you is thinking, will this really help?
Speaker B:That's okay.
Speaker B:You don't have to believe in it fully.
Speaker B:Just give your body these tiny invitations back into the present.
Speaker B:Especially in those moments when everything feels intense or too much.
Speaker B:And before we close today, I want you to pick one moment, just one, where you might try this.
Speaker B:Maybe when a text tightens your chest.
Speaker B:Maybe when you're rushing from one thing to the next.
Speaker B:Maybe in the car, before you walk into the house, choose a soft moment and let it be small.
Speaker B:Because these little resets add up.
Speaker B:They teach your body that you don't have to run on high alert all the time.
Speaker B:You can come back, you can soften, you can breathe.
Speaker B:So that's it.
Speaker B:Thank you for spending this time with me.
Speaker B:I'm really glad you're here.
Speaker B:Take care and I'll see you in the next episode.
Speaker A:Thank you for listening to the Peace With Anxiety podcast.
Speaker A:If you found any value in today, I would really appreciate if you would leave me a review and share this episode on your Instagram story tagging me at Irene the anxietytherapist.
Speaker A:Also, make sure you subscribe to this podcast so you don't miss an episode.
Speaker A:All the links are found below in the show notes.
Speaker A:Thank you for listening and I look forward to seeing you the next episode.
