Wellbeing

Grounding Techniques for Anxiety

Grounding techniques are simple yet powerful ways to help us to manage strong feelings in the immediate term. Grounding techniques allow us to connect to the present moment and take us away from the stories in our mind that often fuel anxiety.   

Grounding techniques are useful for settling ourselves when we’re feeling overwhelmed or have strong emotions. When we practice grounding techniques, we can connect to the present through our body and senses, which can keep ourselves calm.

If children find themselves feeling stuck with strong feelings, they can use grounding techniques that are simple but powerful and only take a few minutes. 

5-4-3-2-1 Technique

• Guide children through the 5,4,3,2,1 technique.  In this technique, they are intentionally taking in their surroundings using their senses.
• Notice 5 Things you can see (inside room and outside room), 4 things you can feel (teens touch them), 3 things you can hear (guide them to sounds inside the room and outside the room), 2 things they can smell (have some herbs or oils or similar ready) 1 thing they can taste (have a mint or piece of chocolate ready). 

Deep Breaths

• Take 3 deep Mindful Belly Breaths, extending out the exhale. 
• The exhale switches on the parasympathetic nervous system which is immediately calming.

Body Awareness

• Sit or lie down comfortably. Take a few deep breaths.
• Place both feet on the floor.  If you are lying down, bend the knees so the feet can press into the floor. Notice how your feet feel and any sensations you can notice.
• Move your feet up and down for a moment.  Notice any more sensations.
• Press your palms together, then release. Repeat and notice sensations.
• Rub hands together, then pause and notice sensations.
• Take a few more deep breaths and notice any body sensations.

Read Affirmations

• Read out loud a favourite affirmation.  This is best practised and chosen when in a calm state, so it feels like second nature.
• Have these stuck up somewhere to look at and read when needed.

Soothe

• Take a nice long shower or bath. 
• Use essential oils or bath bombs to engage the senses.

Connect to nature

• Sit somewhere in nature where you can soak up the environment.
• Research shows just looking at pictures of nature relaxes the mind.
• Close your eyes and feel the sun on your face and listen to sounds.

Call someone

• Call a friend or someone who cares about and share how you are feeling.
• ‘Naming’ how we feel helps to ‘tame’ how we feel.
• Share what is worrying you or upsetting yo

Move your body

• Do any type of exercise where you are moving your body.
• Using your body and focusing on your body is calming to the nervous system and helps to switch off the stress system. 

Occupational Therapy

We have no waitlist for Occupational Therapy services!

We can support you with the below supports:

• Therapeutic Interventions
• Functional Capacity Assessments & Reports
• Assistive Technology Recommendations
• Home Modifications
• And much more, reach out today to find out how we can support you!

We can service the Bayside, South, South-East and Eastern Metro Melbourne areas, and can also offer telehealth supports nationally!

We have attached a flyer for your reference and further details regarding our services. You can also check out our website here: moira.org.au/arliam/

CoolKid Psychology

PSYCHOLOGISTS WITH IMMEDIATE AVAILABILITY 

CoolKid Psychology is a private clinic located in Black Rock, dedicated to supporting children, adolescents, parents, and families. Our clinic provides a comprehensive range of services, including therapy and assessments for a variety of presentations such as anxiety, depression, ADHD, Autism, learning difficulties, and behavioural differences and challenges, such as Pathological Demand Avoidance.

We are pleased to let you know we are currently accepting new clients. We have immediate availability for therapy and assessment services with our experienced psychologists. We also offer telehealth services, making our support easily accessible to families. Our skilled client support team spends time with new clients to thoroughly understand their current needs to ensure they are matched with the clinician best suited to help achieve their goals. 

Josy Reeder

Learning Diversity and Student Wellbeing Leader