GROUNDING TECHNIQUES

When you are in the midst of an anxious spiral, it can be impossible to snap
yourself out of it. Anxiety is a complicated condition, but luckily there are ways
to prepare yourself. One of the most popular ways to help manage panic or
distressing thought is by grounding yourself.

What is grounding?
Grounding is a practice that allows you to connect back to your body and the
earth. Grounding is a great option when you want to feel more stable and
relaxed. Taking the time to focus on your connection to your body and the earth
can help you approach things from a place of stability.

Grounding is like taking a deep breath and resetting when your emotions are
heightened. It allows you to take a break from the mass of thoughts and worries
in your head and instead focus on being present in your body. Using a grounding
technique can help break the cycle of anxious thoughts and return you to the
present moment.

The point of grounding is to bring you back to the present, instead of getting lost
in your thoughts and feelings. It is a valuable way to calm yourself down quickly
in any situation.

There are lots of ways to ground yourself, and you don’t have to try them all. You
might go through the list and try a few out and find one that works really well for
you, or you might use a different technique every time. Here are some of my
favorite grounding techniques to try.

 This method uses the senses to ground yourself.

Find five things you can see, then find 4 things you can feel, then three
things you can hear, then two things you smell and finally, one thing you
can taste. Make sure to say each thing out loud to yourself.

 Carry a grounding object

You might find it helpful to bring a grounding object with you when you
are out and about. The object can be whatever you want it to be (rock,
soft fabrics, photographs, marbles, trinkets, crystals, etc), just make sure
its easy to grab when you feel your anxiety kicking up. Focus entirely on
your object, using your hands to touch it and taking note of anything you
feel with your body.

 Make a hot beverage

Focusing fully on the process, make a warm beverage for yourself.
Carefully follow each step of the process. Take note of what your
body feels during the process – use your senses as a guide.
  Use water
Try putting your hands in water. Switch up the temperature and
notice how that feels on your skin. How does the water feel on your
fingers? on your palms? Does it feel the same everywhere, or does it
feel different depending on the art of your hand that’s submerged?

 Return to your breath.

There is a reason why people say, “take a deep breath!” – it is a
quick way to help you calm your body and brain down. Close your
eyes and follow the count of your breath. Try inhaling for longer
than you exhale, and vice versa. Notice what it feels like to change
up the rhythm of your breath.

 Wiggle your feet.

Sometimes you might not want to draw tons of attention to
yourself when you are trying to ground yourself. A private way to
ground yourself in a public place is to focus on your feet in your
shoes. Wiggle your toes in your shoes, tense up your foot and then
allow it to relax, stretch a little. How do your feet feel in your
shoes?

 Get moving
A great way to distract yourself is to use some of that anxious
energy by moving your body. Movement doesn’t have to mean
punishing your body for the way it looks, it’s just another tool in
your mental toolkit to help yourself feel better. Explore ways of
movement that feel good to you. (Dancing, jumping, running,
walking, cycling)

 The grounding chair technique

Sit straight up in your seat, with your feet on the ground and your
hands on your knees start with some deep breaths, and then take
note of how your body feels in the chair.

 Observe your surrounding

Whether you are inside or outside, actively take a look at your
surroundings. Are you warm or cold? Are you in nature? What
can you see or hear? Describe your surrounding with tons of detail
to yourself.

Make sure to practice these techniques when you are feeling safe and
your anxiety is low, so you can focus on mastering the techniques. Best
wishes, Deborah