How to do grounding techniques

The following article will explain the basics of a sequence of techniques that are quite powerful in eliminating various disorders caused by negative energies such as anxiety, fear, etc. grounding techniques for ptsd. This technique is commonly known as "Grounding Technique". The following is a sequence of ways to do grounding techniques.

Prepare yourself, you can sit cross-legged or sit on a chair with your spine upright without forcing yourself.
You can add fragrances, or use an air conditioner (AC) to add to your comfort while doing this technique (essentially choosing a comfortable room).
Pray according to the teachings and beliefs of each.
Do the following affirmation: " From now on clean all negative etherics, negative thoughts, negative emotions and negative energy from my body "
Perform imagination techniques: imagine there are bright white rays, enter through the crown chakra towards the heart chakra and imagine the green light entering from the base chakra towards the heart chakra (the imagination of the two rays unites together to emit a greenish light throughout the body). The unification of white light with green light produces a beam of light throughout the body sweeping the rays that are black and gray. Imagine the black / gray color that is swept by the light that you throw towards the earth's core. You can also
Perform kinesthetic techniques: during the process of unifying the white and green rays, feel truly the union of white and green light (usually there is a vibration or warmth in your heart chakra area), let the warmth / vibration spread throughout your body. When there is a black light that you will throw into the core of the earth feel a friction that ultimately relieves you because over time the friction disappears along with the black blast to the core of the Earth.
Maintain the Silent position: You can feel the quiet position immediately after all the black rays in your body, have disappeared and replaced with a greenish light that covers your entire body. Do a self empowerment process with positive affirmations like "Today I am a creature of God who is always healthy and comfortable"
After you have felt enough to enjoy this quiet position, then you can end this grounding by praying according to your respective teachings and beliefs.

You can do this grounding technique every day, this technique is useful for neutralizing negative thoughts, negative energy, etc. This technique is known in Reiki because it is usually done when someone is "infected" with negative energy at a time after a practitioner is in contact with a patient (negative energy).

How to Overcome Excessive Anxiety When Deploying?

Anxyety? NO! - Abdominal pain right before you enter the meeting room ? Sweating before you even leave for work? Or is it hard to sleep because work takes attention and mind? Maybe you are experiencing excessive anxiety. Usually this starts to bother you in the morning while preparing for activity. Because if it's not immediately addressed, it can interfere with your work productivity and your social relations.

Indeed, is the influence exaggerated? Wow, a lot. From the results of the study, excessive anxiety can affect from the quality of relationships with people around to the productivity of the work done.

With a variety of triggers, ranging from supervisor oversight, competition between colleagues, to possible threats directly from the client. Jobs that accumulate and direction of work that is not clear also affect the level of anxiety you experience.

Now, after you know the causes and the excess anxiety that you may experience before leaving for work, we can now discuss what we can do to overcome these anxieties. This certainly can be adjusted to the habits that you have every day, and is quite easy to do every day. However, if your anxiety persists, you may be able to deal with it in consultation with a mental health professional such as a psychologist or psychiatrist. Look at it, Birdies:

Know the Anxiety Trigger

Pay attention to things or situations that raise your anxiety, whether it's waiting to get job feedback, contact important people by telephone, or project presentation.

Record these things and find patterns or situations that make it easier for you to be overly anxious, so you can better deal with your anxiety before things or situations occur. For example, if the thing that triggers your anxiety is to make a presentation, you can do the exercise several times before the time comes to make a presentation.

On the day of presentation, you can come early to the presentation location to get used to and retrain your presentation skills so that your anxiety when the presentation is reduced.

Plan Grounding Techniques

Do you know about groundedness ? According to Michael Daniels in his book, Shadow, Self, Spirit , groundedness is a feeling of peace and balance in ourselves and with the environment around us. Groundedness also means that we know and understand our situation at that time.

Grounding is a technique we can do to achieve that feeling. When we are anxious, sometimes we cannot think about what really happened and what we can do as the best solution. The grounding technique helps us so that we can see clearly what we can do.

The common thing to be a grounding technique is breathing exercises, meditation while walking, listening to music and relaxing, or simple things like lying or sitting.

Condition Yourself Before Starting Work

To maintain your mental health, making a routine schedule is important in everyday life. These things you can do before going to work or before working hours start at work.

Routine activities can help you to build good habits that help you deal with the day better. Form a state so that you can more easily manage your mind. In addition, physically also provides an opportunity to be more calm because the body is more receptive to routines. Many simple things can be done to help condition yourself to overcome excessive anxiety. Examples include choosing a work location that is comfortable and close to the sun and scheduling a break so you can stretch your body.

Ask for assistance

There is no harm in asking for help, be it with your coworkers or superiors. For example, if anxiety arises when you have to make a presentation, you can ask a colleague to help practice several times before the day of presentation.

Or if your anxiety is caused by endless accumulation of work, you can negotiate breaks like leave. By asking for help, not only do we help ourselves, but we also help others honestly with the conditions you have at that time.

Determine the Micro-goals

When excessive anxiety comes, there is usually a feeling of being unable to complete tasks, such as writing reports and contacting important clients. You can overcome this by dividing things that trigger our anxiety into a number of smaller tasks, or can be called micro-goals .

By not pushing yourself to do one big task and dividing big tasks into small tasks, you can develop a comfort zone, complete tasks, without having to feel overwhelmed. For example, if writing a report is something that makes you anxious, you can break the writing time into several chapters over time.

And between the work of the report, you can take a break and do the grounding technique so that you are not too tired when you continue your work.

Reference

[1] Daniels, M. (2005). Shadow, Self, Spirit: Essays in Transpersonal Psychology. Charlottesville, VA: Imprint-Academic.com. "Highlights: Workplace Stress and Anxiety Disorders Survey." (2006). Anxiety and Depression Association of America . Adapted from: Adaa.org Site

[2] Johnston, JE, (2010, February 17). Anxious at Work: Is It Me or This Damn Job? Psychology Today . Adapted from: Psychology Today

[3] Linden, M., Muschalla, B. (2006). Anxiety Disorders and Workplace-Related Anxieties. Journal of Anxiety Disorders , 21, 467-474. Raab, D. (2017, May 23). Are You Grounded? Centered. Or both? Psychology Today . Adapted from: Psychology Today

[4] Wilding, MJ (nd). 5 Coping Strategies for When You're Feeling Anxious at Work. The Muse. Adapted from: The Muse

Don't Have a Budget to Visit a Psychologist? Peek into a variety of simple ways to reduce the following anxiety

Often feeling stressed and anxious? It may not happen every day, but this anxiety often comes in an excessive form. In the medical world, this is commonly known as anxiety disorder or anxiety disorder. To overcome this, many recommend therapy by meeting psychologists to explore the roots of anxiety. Even better, but if this problem is still not severe, or maybe your funds are not sufficient, there are actually many simple things that can be used to deal with this excessive anxiety, you know. Like the various things below. Come on, practice!

Try Aromatherapy or Color Therapy

roma has long been believed to be able to control the mood of someone. Therefore, if you often feel restless or anxious, the first way you can try is to prepare aromatherapy at home. You can choose the aroma of lavender flowers which are known to give a calming effect. The types of aromatherapy can also vary, you can buy in the form of candles, perfume or essential oils.

Besides relying on aroma, you can also try color therapy. If your bedroom has a wall color or furniture that is rather intimidating (like red or black), try changing the atmosphere using paint that has a more cheerful color like light blue or plain white. Because not only gives an airy impression, the right color selection in the room can also make the wake-up moment in the morning feel more pleasant.

Talk or Write

Don't be buried too deeply, if you don't want to 'explode'. Excessive anxiety can come from something that makes you afraid, stressed or depressed. Don't save it yourself, remove your heart and mind. Short talk to friends can be quite helpful, you know. It's possible, your friend has soothing suggestions and even solutions to overcome your excessive anxiety. If you are still shy about talking with friends, just buy a diary or download a similar application. Then, write down your feelings in this notebook. Guaranteed, after that the feeling will be more relieved!

Quality sleep

Apparently, excessive anxiety experienced by a person can be triggered because of lack of sleep, you know! This has been proven by research conducted by scientists from the University of Berkeley . Sleep deprivation can interfere with mood, and make hormones unstable, and stress levels that tend to increase. Therefore, sleeping on time and quality can be an easy way to deal with symptoms of anxiety disorders. Make sure you sleep about 7-9 hours a day, and avoid things that can reduce the quality of your sleep, such as the habit of playing the device, or watching television.

Try Grounding Technique

If this method, you can practice when excessive anxiety arises. This grounding technique is useful so that the mind can be distracted for a moment. The trick is to focus your mind on what's happening around you. When you're anxious, close your eyes. Think, what sound did you hear? What do you feel when your finger touches an object in front of your eyes? What smell did you just smell? Thinking about things that are happening around and maximizing every sense that you have, is believed to reduce anxiety.

Do Various Activities That Can Increase Oxytocin Hormone

This hormone is often referred to as a happy hormone. When you're happy, the body automatically releases the hormone oxytocin and makes us feel more comfortable. This hormone can react differently to everyone, but certainly this hormone will appear when you do the things you like. It doesn't have to be a super fun activity, simple things like c reambath at a salon, gathering with friends, jogging or doing social activities, can be an option. So, from now on do not hesitate to do various things that you, so that anxiety worsens. and the mind and body become healthier.

Do These 4 Things When You Get An Anxiety Attack in the Office

Follow the suggestions below to calm yourself when you are over-anxious.

Last weekend, I was having a video conference with a client when I felt my head getting tired. I work in the digital industry, and sometimes I have to deal with hard-working clients and feel the most right. I am often depressed every time I meet clients like this.

I began to feel signs of anxious attacks. My breath is hunting, but I must remain professional. I forced myself to remain calm even though it felt like it was about to explode. After the meeting ended, I immediately closed the laptop and screamed loudly until my dog shuddered in fear of hearing it.

Not a few people who experience anxiety problems at work. This condition is usually caused by an environment that is not ideal. Pressure from coworkers or excessive workload can make someone stricken with anxiety. Anxiety disorders can inhibit activity if left unchecked. Then, how to deal with anxiety attacks while working?

If your anxiety level has reached 8, 9 or 10 out of 10, the first thing you need to do is reduce your emotions, said Ursula Whiteside, a psychologist and lecturer in psychology at the University of Washington who co-developed NowMattersNow, a website that is used to motivate people. people who have thought of suicide. He suggested we should try to do the "Stop and Change" method when you start worrying. We can replace anxiety with a more pleasant mind.

Your brain will go awry when anxiety starts. "People with high levels of anxiety cannot think clearly. They have difficulty placing themselves well. They can't focus. It's like a computer that is on fire. It can't be used if it's not restarted , "he said. Here are four tips that you can follow to deal with an anxiety attack while working.

Deep breathing

You must pay attention to breathing when you get an anxiety attack. The faster you breathe, the harder it will be to control yourself. Breathe slowly and deeply so that more oxygen will enter the brain. Deep breathing is proven to change brain waves and make the mind much calmer.

Try doing 'grounding'.

Every time I feel like exploding, I will remind myself where I am. What I do usually presses the foot against the floor and breathes deeply. This technique is very effective in reducing the anxiety attacks I experienced. Whiteside said that many people reduce their anxiety by sleeping, but because they are working, "you can wash your face to inhibit attacks and calm the body."

Don't act impulsively.

According to Whiteside, people who are anxious cannot think clearly. You can act without thinking and even harming yourself. Because of that, you must try your best to hold back.

Don't suppress your anxiety.

Instead of pretending, you want to be quiet immediately to avoid other triggers that can aggravate your anxiety attacks. You can be quiet until your body and mind are stable. But if you are alone, you can think about beautiful things. You will feel more relaxed, and the anxiety attacks subside.

Anxious attacks can worsen if you're in a crowded place. You feel people pay attention to you, even though they are not conscious at all. "We will only be acting strange if the attack rate reaches 8.9 or 10," Whiteside said. When you reach that level, facial expressions, sounds, and posture will change. And if people are aware of our strange attitude, they will usually worry and try to calm us down. So, you don't need to pretend that you're okay. You can calm yourself by saying positive things until the attack subsides.

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