Helpful Tools: Grounding Techniques
Photo Credit: Johannes Plenio
In our busy world, relaxation techniques and self-care strategies have become increasingly more popular topics of discussion in dealing with feelings of stress. Meditation, taking a walk, or journaling are examples of ways that we can be intentional to reduce stress and increase calmness in our bodies and minds. What happens when anxiety feels uncontrollable? It looks differently from day to day stress, and often overwhelms our sensations and thoughts, making it difficult to process what is happening. These intense feelings of anxiety are commonly associated with experiences of trauma, and may include flashbacks, distressing thoughts, and other uncomfortable feelings. This somatic response can often be a signal to your system that there is imminent danger, eliciting a fight-or-flight response in the body. So what are the ways to increase feelings of safety and decrease symptoms in these types of situations?
Grounding techniques are strategies that help manage these intense emotions. They help to control symptoms by bringing attention to the present moment, and drawing attention away from distressing thoughts, memories, and feelings. They can also help create space from anxiety through distraction, which helps to communicate safety to the body and mind. Below are examples of both physical and mental grounding techniques that are helpful tools in coping with elevated feelings of distress and anxiety.
Physical: These techniques involve using the five senses and tangible objects in moving through distress.
Hold a piece of ice: What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?
Body Awareness: Pay special attention to the physical sensations created by each step.
Take 5 long, deep breaths through your nose, and exhale through puckered lips.
Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
Clench your hands into fists, then release the tension. Repeat this 10 times.
Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
Rub your palms together briskly. Notice the sound and the feeling of warmth.
Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
Take 5 more deep breaths and notice the feeling of calm in your body.
5-4-3-2-1
Working backward from 5, use your senses to list things you notice around you.
-5 things you hear
-4 things you see
-3 things you can touch from where you’re sitting
-2 things you can smell
-1 thing you can taste
Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.
Mental: These exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.
Think in categories
Choose one or two broad categories, such as “musical instruments,” “ice cream flavors,” or “baseball teams.” Take about a minute to mentally list as many things from each category as you can.
Use math and numbers
Even if you aren’t a math person, numbers may help center you.
Try:
running through a times table in your head.
counting backward from 100
choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 – 3 = 17, 8 × 2 + 1 = 17, etc.)
Describe a common task
Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it.
https://www.healthline.com/health/grounding-techniques
https://www.therapistaid.com/therapy-article/grounding-techniques-article