Living with an anxiety disorder can be overwhelming and isolating. Anxiety disorders come in many shapes and sizes. Although different techniques will work better for different types of anxiety disorders, there are a few key ways of keeping yourself grounded during an anxiety attack. You do not need to be a victim of your anxiety. You do not need to hide yourself away from the world. You can use these simple techniques to begin opening your life and challenging your anxiety.

Tip #1 – Grounding Stone

Grounding stones are typically made from rare gems which are believed to have healing and focusing properties. Traditionally, they are used as aids in meditation and prayer. Although grounding stones have their roots in spiritual and religious practices, you can make use of this idea without have to tie yourself to any spiritual or religious practice. You can use a stone or any other meaningful object which is small enough for you to carry on your person.

In spiritual ceremony, the ground stone acts as a conduit for positive energy. In your own non-spiritual practice, you can use your grounding object as a reminder. When you feel anxiety begin to build up inside of you, pull out your grounding object. Hold onto it and remember why you are carrying it. You are carrying it because you want to make a change in your life. You are carrying it because you no longer want to be a victim of your fear.

Focus on the feel of your grounding object. Focus on its colour. Focus on its weight. Do not allow yourself to drift off into thought. Focus on your object and your commitment to yourself as you stay in the present moment.

Tip#2 – Square Breathing

You may have heard of breathing techniques before. The old ‘count to ten’ trick has long been used as a way to calm people when they are feeling angry. The space of ten seconds combined with breathing helps the person think before lashing out.

Square breathing combines breathing techniques with visualizations. When we experience anxiety, our breathing rates increase. The overflow of oxygen to our brains is part of what causes many of the other distressing symptoms we experience. Getting your breathing under control is an important part of working through your anxiety.

To practice square breathing, close your eyes and imagine a square. As you breathe in, count to four as you make your way around the square. If it is easier for you, you can imagine drawing the square as you count and breathe, or you can imagine driving a car in a square. The important part is that you breathe in for four lines, and then breathe out for four lines.

Although the goal is to keep you in the present moment, it can be very difficult to actually focus your breathing. Taking a few moments to visualize square breathing can be beneficial, just remember not stay there too long. Return to the present moment as soon as your breathing rate begins to slow down.

Tip #3 – Rationalize

Cognitive therapy is often used as a treatment for anxiety disorders. This type of therapy invites you to track your thoughts and feelings. Certain situations can spark thoughts based in fear. Worries arise and anxiety begins to take over. The more you feel anxiety, the more your brain tells itself its thoughts must be correct – you must be in danger.

The trick to using cognitive therapy in dealing with anxiety is to rationalize the situation. To rationalize, you must interrupt the connection between your thoughts and feelings and take control of your thoughts. Allow yourself to feel anxious for the moment. Fighting against these feelings will only exhaust you further.

Now, take a look at your thoughts. What fears are coming through? What are you worried will happen? What are the chances that it will happen? What are the chances that nothing bad will happen? Think of examples of times when you or someone you know was placed in a similar experience. What happened? How many times did something bad happen? How many times did nothing bad happen?

The point of cognitive therapy is not to turn off all anxiety. Anxiety is actually an important instinctual response our body uses to tell us we are in danger. The point is to help you rationally decide if you actually are in danger, or if your thoughts and feelings are causing you to needlessly worry.

Tip #4 – Remember That You Are Not Your Anxiety

You are a person. You have purpose and value in this world, whether you see it or not. Give yourself time. So long as you continue to work at conquering your anxiety, you will eventually be able to break free of it. It may take months; it may take years. An important part of speeding up the healing process is treating yourself with love and care. Great things take time. Try not to get upset with yourself for not changing completely overnight.