Sunday, May 28, 2017


Try This Old-school Exercise to Relieve Anxiety

You know the feeling... the walls suddenly close in, your heart begins beating out of your chest, and your mind immediately begins to panic. You might be awake in the middle of the night, at the grocery store, or in a business meeting and BOOM... There it is. Sometimes it even feels as if you are going to die.

It's downright scary and often prevents us from having any joy at all. How can we deal with it?

Long-term, the best choice is to find a professional to help you heal inside and out, and develop top quality stress-management skills. A good life coach or therapist can help you significantly without the use of medications.

But what happens in the moment? How do we deal with anxiety when it punches us right in the gut?

Well, there are several tried and true techniques for immediate relief of an anxiety attack. One of my favorites happens to be the old "5-4-3-2-1 Grounding Technique". It has been around forever and is often taught to persons with anxiety to "ground" oneself in the moment.

The following is a step-by-step instruction on this technique. Try it in different situations, you may find it works well for insomnia, anxiety, cravings when quitting smoking or for general relaxation.


This technique a common "sensory awareness" grounding exercise that many find helpful in relaxing or getting through difficult moments.
  1. Describe 5 things you see in the room.
  2. Name 4 things you can feel (“my feet on the floor” or “the air in my nose”)
  3. Name 3 things you hear right now (“traffic outside”)
  4. Name 2 things you can smell right now (or 2 smells you like)
  5. Name 1 good things about yourself

By the end of the exercise, you should feel calmer and more at ease. Repeat these 5 steps more than once if needed.

Remembering grounding exercises in a moment of stress or panic is difficult if it is not something we do on a regular basis. These techniques work best if practiced regularly (every morning for example) for about 2 to 3 months in order to create the habit.

I genuinely hope this has helped you. Please share with anyone who can benefit. 

Stay Zen!

Joe Vulgamore CHT is author of the Best-selling book "Alignment- Law of Attraction and the Seven Universal Laws" and "Powerful Powerful You - Understanding Your Power". He is a Life Coach, Hypnotherapist, and Holistic Healer. For almost 30 years, Joe has helped thousands of people from over 14 countries, across 5 continents, to make life-transformations through one-to-one coaching, books, and workshops.

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