Grounded – Managing Anxiety

A gorgeous view

“Do not go to the edge. You could lose your balance and die,” our guide, Doug, warned. On a weekend trip to Moab, Utah to have a reunion with a few former high school friends, I found myself in a jeep four-wheeling to the top of a mountainous area called Gemini Bridges.

As we bumped and spun along, Doug said, “It’s an awesome experience to look out over the cliffs here and see the majestic red rock formations. But as I said, you mustn’t walk up to the edge and look over because there’s loose gravel on the uneven stone, and one tiny hiccup or misjudgment and … yes, let’s just say that people have tragically fallen to their deaths.”

Death? Okay, I’m willing to respect the power of the red cliffs I said to myself as I swallowed hard. Then, with a knowing glance Doug explained, “There’s a safe way to enjoy the view out over the cliff, and that is to lay down completely, not just crouching, but to lay flat on the earth and army crawl out to the ledge.”

Feeling Grounded

Convincing myself that this was a good idea, with gravel pressing and pricking into the skin on my arms and legs, I slowly and carefully scooted my body out to the edge of the cliff. Lying there, I found comfort pressing my shoulders, hips, legs, and feet into the ground. The ground, that although uneven, is also firm and unmovable beneath me. I inhaled deeply and felt the rise and fall of my chest as my breath pressed into the warm earth and then was slowly released out over the rim. I took in the splendor of the majestic rock formations carved by the flow of the Colorado River over thousands of years. The outlook with the red rock against the blue sky was inspiring. It enlarged my perspective of life. I connected to the majesty of God and understood the powerful and tender nature of life. I felt like I was centered on top of the world.

As I lie there, I brushed some of the red sand off the ledge and watched as it disappeared downward. I thought, what if I just stood up? Right here? right now. My heart started to race and my neck and chest muscles tightened as a great, cold, raw wave of anxiety landed on me. I saw myself balancing on the rim of this cliff, not knowing what to do because with the gravel under my feet I realized now that any movement sideways or even backwards to save myself would cause me to slip into a fatal fall. I worried and wondered. Would falling be quiet or loud?  My brain, doing its best to protect me, was yelling out, “You are not safe!” I was frozen with fear and slowly forced myself back from this imaginary ledge.

Feeling Anxiety

I am familiar with this horrifying, out of control feeling, because I have been diagnosed with GAD – Generalize Anxiety Disorder. Experiencing anxiety is a lot like teetering on the ledge of a cliff as you desperately look for a way to hang on. Yet, at the same time, with anxiety disorder on some level you know your feelings are unreasonable because you are safe, but your brain is giving off the loud warning that you may be one inhale away from your last breath.

I don’t want daily stresses and challenges to set off my anxiety and stop me from enjoying the beauty and landscape of my life. So, I have learned how to “ground” myself, to feel safe, and unmovable when anxiety is threatening me.

Grounding yourself when experiencing anxiety

Step 1. Connect with the ground

I begin by stopping what I am doing and press my feet down hard on the floor below me. I don’t rush; I just keep concentrating on my feet, sensing the firmness of the ground below me, gently pulling myself into and focusing on the present moment. I take some long, slow, and deep breaths.

Step 2. Remind yourself you are human

Then I remind myself that this is my illness acting up and that I am not doing it to myself. I press into the ground with a deep breath.

Step 3. Name your anxiety and recognize where it is in your body

I tell myself this is anxiety. I allow myself to feel it in my neck, chest, and arms. I press into the ground and breathe.

Step 4. Remind yourself that you are safe, that your brain is sending out an incorrect message.

I tell my brain that I am safe where I am. I press into the ground and take a deep breath.

I remind myself that I have felt this way before and was okay and I will be okay again. Press and breathe.

Step 5. Allow anxiety to move through you. Manage your emotions with your thoughts.

I coax the anxiety to move through me by stretching and moving the muscles affected by my anxiety. Press and breathe. I remind myself to let go of my unreasonable ruminating thoughts, to ignore them and press into the ground once more. I think of a calming thought or repeat an affirmation.

Step 6. Continue to ground yourself by connecting to the universe, nature, or God.

For me, I then look to the majesty of God. God is a consistent and grounding presence in my life. In the Bible I find comfort in God’s words, “Be strong and of good courage, be not afraid, neither be dismayed, for the Lord God is with thee whithersoever thou goest.” Joshua 1:9

I choose a way to connect with God by:

• turning on my favorite calming music play list.
• going for a walk and appreciating nature.
• closing my eyes and imagining myself in my “safe place.”
• calling and visiting with a trusted friend.
• writing my feelings out in my journal.
• listening to an inspiring podcast.
• praying to God and meditating afterwards.

Living a Full and Joyful Life

I begin to feel centered and see myself on firm ground. And I am not thrown off balance.

Generalize Anxiety Disorder is a real illness. It is painful, disabling, and exhausting. I take medication daily to help my brain function in a more neuro-typical (healthy) way. I have had therapy sessions to help me manage my feelings and have learned how to ground myself. I also take the time to nurture my relationship with God.

If you have anxiety, reach out and talk to someone about it. You, too, can learn to ground yourself and gain firm footing in life.

I offer more ideas for handling anxiety in chapters 6 and 7 of my book, It’s Time, Living a Full and Joyful Life with Depression and Anxiety. In addition, if you would like personalized help with overcoming anxiety and/or depression, use the link below to obtain a free consultation appointment with me to learn about my peer support coaching.

I invite you to join me today in having a full and joyful life.

 

For a free consultation appointment, click here

To purchase my book, click here

 

Free Printable 

  Click here to print