5.4.3.2.1 Grounding-Take a Deep Breath and Identify

How to manage anxiety at work?

Here’s one tool we can try to manage anxiety at work:
→    The Grounding Technique
Let’s see how it works!

1.    To start, take a deep breath in through your nose.
Then breathe out through your mouth.
Feel your body relax as you breathe out.
Now we can start the practice.

2.    Let’s start by identifying 5 things you can see, like:
→    A poster on the wall
→    Your computer screen
→    A green plant on your desk
→    The blue sky outside the window
→    A coffee mug next to you (with Italian coffee, of course!)
 
3.    Now, think of 4 things you can touch, like:
→    A pen in your hand
→    The soft fabric of your chair
→    The cool surface of your desk
→    The warmth of your cup of coffee

4.    Now, focus on your surroundings.

Try to spot 3 things you can hear, like:
→    The sound of your computer
→    People chatting in the hallway
→    The hum of the air conditioning

5.    Now, take a moment.

Try to find 2 things you can smell, like:
→    A hint of your favorite lotion
→    The fresh scent of coffee brewing

6.    Finally, think of 1 thing you can taste, like:
→    A sip of water