Dr. Dawn-Elise Snipes
Dr. Dawn-Elise Snipes
827-6 Simple Grounding Techniques Cognitive Behavioral Therapy Tips
827-6 Simple Grounding Techniques Cognitive Behavioral Therapy Tips
827-6 Simple Grounding Techniques Cognitive Behavioral Therapy Tips
Thursday 1st June 2023
Explore six grounding techniques with Dr. Dawn-Elise Snipes to tackle anxiety and anger, bringing calm to the chaos.
11 minutes
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Dr. Dawn-Elise Snipes
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Get the buttons here!Six Grounding Techniques to Tame Anxiety and Anger
Episode Overview
- Engage senses with the 'Five-Four-Three-Two-One' technique.
- Narrate actions to maintain focus and reduce anxiety.
- Use balloon breathing to promote relaxation.
- Practice open awareness by describing surroundings.
- Apply PITCHES mnemonic for self-awareness and stress reduction.
"Grounding helps you recognize where you are, when you are, and what you are in control of".
Grounding techniques are like a trusty Swiss Army knife for the mind, ready to help you tackle anxiety and anger head-on. In this episode of the Counselor Toolbox Podcast, Dr. Dawn-Elise Snipes dives into six simple methods that can help you stay anchored in the present moment. Whether you're battling racing thoughts or dealing with a surprise flat tyre, these strategies can offer a lifeline. Dr.
Snipes introduces the 'Five-Four-Three-Two-One' technique, where you engage your senses to bring yourself back to reality. It's a bit like a treasure hunt for your senses – finding things you see, hear, smell, feel, and taste. And if tasting isn't your thing, you can always focus on spotting colours around you. Narration is another handy tool in the grounding toolkit. By narrating your actions and surroundings, you remind yourself of your safety and your current location.
It’s like being your own personal storyteller, keeping your mind focused and away from the chaos. Balloon breathing is next on the list – a technique that’s as relaxing as it sounds. Picture your belly as a balloon expanding and contracting as you breathe in and out. Feel the cool air entering your nose and the warm air leaving your mouth, bringing a sense of calm.
Open awareness encourages you to take in everything around you without focusing on any one thing. Imagine describing your surroundings to someone on the phone – it's about soaking in the moment and appreciating the details. Finally, Dr. Snipes shares the PITCHES mnemonic to heighten self-awareness. From checking for tension to ensuring safety, this tool helps you tune into your body's needs and emotions.
With these grounding exercises, you'll find ways to regain control over anxiety and stress, turning down the adrenaline and tapping into your wise mind. So why not give it a listen and discover how these techniques might help you find peace in those stormy moments?