What Won’t Help in the Moment
When facing anxiety or panic, we often use psychological defenses to avoid discomfort instead of addressing the present moment. While these defenses may feel like they protect us, they actually keep us from grounding ourselves and moving forward.
Here are some common defenses and real-life relatable examples to recognize when you might be avoiding the present moment:
1. Justification (Making Excuses)
“I was late because of traffic, not because I procrastinated getting ready.” Instead of taking responsibility, justification shifts blame to external factors, keeping you from learning and improving.
2. Intellectualization (Overthinking Instead of Feeling)
“I read an article that says anxiety is caused by neurotransmitters, so it’s not my fault I feel this way.”Analyzing emotions instead of feeling them can create distance from what your body actually needs—like slowing down and breathing.
3. Denial (Ignoring the Obvious)
“I’m not stressed. I just have a lot on my plate.”By denying your emotions, you prevent yourself from addressing them. Acknowledgment is the first step to grounding yourself.
4. Resistance (Avoiding Change or Help)
“Therapy won’t help. I’ve tried everything.”Dismissing solutions without trying them keeps you stuck in the same patterns instead of embracing what could actually help.
5. Projection (Blaming Others for What You Feel)
“People at work are so critical—they make me feel anxious.”Often, our own self-doubt gets reflected onto others. Instead of grounding yourself, projection fuels anxiety by externalizing emotions.
6. Repression (Pushing Feelings Away Instead of Processing Them)
“I don’t have time to think about my anxiety. I’ll deal with it later.”Ignoring distress won’t make it disappear. Suppressed emotions resurface at unexpected times, often stronger than before.
7. Rationalization (Finding ‘Logical’ Excuses for Emotional Reactions)
“I yelled because I was tired, not because I was actually upset.”Rationalization avoids confronting the true emotional trigger, preventing real self-awareness and growth.
Instead of getting trapped in these defenses, ask yourself:“What am I feeling right now?” (Instead of intellectualizing)
“What small action can I take?” (Instead of resisting)
“Is this excuse helping me grow?” (Instead of justifying)
Create Your Own Grounding Exercise: A SEVEE Guide
Grounding yourself in the present moment is a powerful tool to manage anxiety and panic. While we’ve shared exercises for different situations, the best strategy is the one that works for you. You can create your own moment-to-moment grounding exercise by following this simple framework:
1. Identify Your Goal
Ask yourself:
What do I need right now? (Calmness, focus, confidence, security?)
What is my immediate goal in this situation? (Speaking clearly, finishing a task, staying composed?)
2. Observe Your Surroundings
Take a quick scan of where you are:
What resources are available? (A chair, a mirror, a glass of water, a supportive person?)
What sensory cues can help? (Textures, sounds, smells, body movement?)
3. Choose an Action to Anchor Yourself
Based on your surroundings, create a simple, intentional action. Here are some ideas:
If you're in a meeting: Press your feet firmly into the ground, hold a pen for focus, and slow your breathing.
If you're at a party and feel overwhelmed: Take a sip of water, touch a textured object like your clothing or jewelry, and remind yourself, “I am safe here.”
If you're driving and feel anxious: Name five things you see outside, grip the steering wheel, and take slow, deep breaths in rhythm with the road.
If you're studying and feel distracted: Run your fingers over the book’s edges, take a deep breath, and say, “One step at a time.”
4. Be Present & Trust Yourself
Pause and acknowledge your emotions without judgment.
Remind yourself: “Right now, I have control over this moment.”
Take a breath and act with intention.
Your Turn: Create Your Own Grounding Exercise
Think of a recent moment when you felt anxious, distracted, or overwhelmed. Use the steps above to craft your own exercise. What could you have done in that moment to ground yourself?
SEVEE encourages you to practice being present and to remember: You are not powerless. You can create a moment of strength anywhere, anytime.
Golden Rules for Presence & Growth
“Bear the discomfort. That’s where change begins.”
(Growth starts when you stop avoiding the uncomfortable.)
“The moment you justify, your growth is arrested.”
(Excuses create stagnation. Acknowledge, adjust, and move forward.)
“Your intelligence can be your greatest ally—or your best deception.”
(Overthinking and rationalization often disguise avoidance as logic.)
“99% of your guilt is irrational when emotions are hijacked.”
(Guilt thrives when emotions override reason. Step back before believing it.)
“Take pause and incubate.”
(Incubation: A mindful break where your mind processes solutions without force. Let clarity unfold naturally.)
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