Focus on physical sensations to recenter your mind.
Losing control of your emotions can often come with a loss of self and place; you get wrapped up in your emotions and lose awareness of where you are. To counter this, force yourself to notice things directly around you or physical sensations you’re experiencing.
The good news is that when your foot discomfort is caused by anxiety, the only thing you need to do is combat your anxiety. The bad news is that anxiety isn't something that you can cure overnight. You need to find yourself an effective, long term strategy that will stop your anxiety and keep it from coming back. Emotional activity is seen as a normal, internal, physiological response to stimuli from the external environment. Within normal limits, emotions cause no disease or weakness in the body. However, when emotions become so powerful that they become uncontrollable and overwhelm or possess a person.
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Grounding exercises use most or all of your 5 senses to help root you in the present moment. Speaking aloud is especially important, as it shifts your brain away from your emotions. Coming back into your body and focusing on the present moment can help ground you and stop your emotional spiral.
For example, look around and describe aloud what you see. Listen for any sounds you can hear, and state those aloud as well. Notice the smells in the area, and see if you can taste anything on your tongue. You might say, 'The carpet and walls are different shades of blue, and the wall art is abstract with blues, reds, grays, and white. I can smell coffee brewing in the break room, as well as the smell of old file folders.'
Take notice of what it feels like to be sitting in your chair or holding your coffee mug. Notice how your clothes feel, if any muscles are sore or tense. You can focus on something as simple as your hands being in your lap.
Brew a cup of hot tea and focus on the sensation of drinking it in this moment. How does the cup feel? How does it smell? How does it taste? Describe it aloud to yourself.
Describe a painting aloud, listing as many details as possible.
Carry an essential oil blend to smell when you feel stressed. Let the scent overtake you, and speak aloud about what you like about the scent.