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You can use grounding techniques to help create space from distressing feelings in nearly any situation.

This five-step exercise can be very helpful during periods of anxiety or panic when your mind is bouncing around between various anxious thoughts by helping to ground you in the present.

This technique is often taught by therapists as a temporary distraction (https://www.therapistaid.com/therapy-article/grounding-techniques-article) and despite the lack of clinical research, there is plenty of anecdotal evidence that this is a helpful technique for some.

If you aren’t in a place where you feel comfortable to do this, it may be better to find a different grounding technique.

Make an effort to notice the little things you might not always pay attention to, such as the colour of the flecks in the carpet or the hum of your computer.