A blog post from Sasha Loves Lipstick by Nikki Grant
I've dealt with anxiety for a long time. I know most of my triggers and can prepare myself accordingly. But sometimes, I still get blindsided by certain responses, actions, or events that cause me to spiral. This can look like me shutting down, withdrawing into myself, avoiding certain situations, and even having a full panic or anxiety attack.
Staying present through intentional grounding practices has made a big impact on how I handle these situations. Some of these things I do daily in order to center myself and bring myself back to the present. Because I do these daily, it makes it easier to remember what I need to do in the middle of an attack.
I hope this may help you too.
5 things I can see
Bringing myself back into the space I am currently in, not the one that by brain or memories try to bring me back to. What's around me that I can see and point out specifically?
I like to name them and recall memories attached to them too. It's not just a water bottle - it's something I keep with me all the time that has some of my favorite stickers on it.
3 things I can smell
Again, a great way to bring myself back into the present. This one is usually a bit harder so if I'm really overwhelmed, I will skip this one or put it to the end of the list when I feel more aware of my surroundings.
I try to recall happy smells and that means surrounding my space with things that I can focus on - a lavender candle, a diffuser with essential oils, a blanket that has a calming scent that I keep next to my bed.
5 things I can touch
Having the space around me cultivated with things that I can connect with makes this part a lot easier. I have special texture things in my purse and car too in case the overwhelm hits while I am out of the apartment.
Crystals that have special meaning, textures like my blanket or my favorite pair of socks, and a warm coffee mug. Again, having those descriptions voiced brings me back to the present.
5 things that I love
This category is when I focus internally. I may still physically see certain items or people that I love, but I allow myself to focus inside and find things that are attached to happy memories and feelings of safety and comfort.
This can be things like making pasta with my grandmother when I was little, feeling grass under my bare feet, walking into a new coffee shop, and opening a new book. All of those are things that I love.
5 things that bring me joy
This may be my favorite category. Things that I love may be different than those that bring me joy. Elephants, succulents, lipstick, the morning song of the birds, and working on a diamond art painting project.
These are things that are mine. I can look at them and smile because they are tied to good memories and moments of peace for me.
An affirmation to focus on
Having something to repeat in my head and remind me of my worth and how strong I am in that exact moment is what I use to bring myself fully out of the spiral. Most of the time, I'm already settled by this point, so this helps me solidify the mindset that I am in.
A task to complete
Now that I am feeling better, I give myself a task to complete. It is usually simple, like bringing the dishes from my room to the kitchen or folding the blankets at the bottom of my bed. But this gives me a moment to focus on a task and not myself and then gives me a sense of completion instead of overwhelm.
A space to rest, reset, and restore
A big piece of this is cultivating a space that I am comfortable in. I didn't always have a full room to myself, but I had my car or my bed or my closet. I had a small space that I could own and make something I could love. And retreating into myself wasn't always enough, sometimes I needed to surround myself with things that brought me comfort and peace.
Now that I have my own space, I continue this practice. My room is my safe space. I surround myself with the things that bring me joy and that I have control over.
My desk also has a few little items that I can focus on - a succulent, a sign that I love, and lots of pens.
It took me a while to find out what I needed in my space, but now it's something I can easily move my attention back to no matter how much chaos is happening around or inside of me.
I hope this was helpful for you. If you want to see more posts like this, make sure you subscribe for updates. And if something specific stood out to you, feel free to leave a comment. I'd love to connect!
Love and sparkles,
Sasha
A blog post from Sasha's account: Sasha Loves Lipstick. Get to know Sasha more in The Funnel to You by Nikki Grant.
Loved this! Thanks for sharing <3