Ground Yourself
In my practice as a therapist, I’ve worked with clients who present a wide variety of symptoms and challenges. Over time, I’ve noticed one valuable intervention come up and prove effective time and time again for all of these symptoms and challenges: grounding techniques. Whether the symptoms are related to grief, anger, anxiety, stress, or something else, grounding helps center the mind around the present moment. In brief, grounding techniques aim to anchor your thoughts, emotions, and sensations, particularly during times of distress or dissociation. They involve sensory experiences and physical sensations to support a sense of mindfulness and control.
I've witnessed the incredible utility of these grounding techniques in supporting my clients and hope this compilation can be your go-to resource for navigating some of life’s difficult moments. So, let’s get started, and welcome to your guide to grounding and more mindful living!
Awakening the Senses
Cold Shower Wake-Up Call:
Nothing jolts you back to the present like a cold shower. The shock of cold water can be a powerful way to reset your focus and refresh your senses.
Spray Mist on Your Face:
Keep a small spray bottle handy with water or a refreshing mist. A quick spritz on your face can be a nice wake-up call.
Savor a Strong Flavored Candy or Mint:
Enjoy a strong-flavored candy or mint (like a lifesaver). Notice the intensity of the taste and how it guides your attention to the sensation.
Squeeze a Stress Ball:
Keep a stress ball handy! Squeezing it can release tension and redirect your focus to the sensations in your hands.
Sensory Immersion
5-4-3-2-1 Technique:
When you feel like you're drifting off into rumination or dissociation, you can ground yourself by acknowledging: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Smell the Roses (or Anything Pleasant):
Take a moment to breathe in the world around you. Whether it's the smell of freshly brewed coffee, a hint of lavender, or the scent after a rainfall – let them be your guide to the present.
Taste the Flavor Slowly:
Devote your full attention to the food you're eating. Savor each bite, noticing its texture, temperature, and flavors.
Seeing Beyond:
Look around. Really look. Appreciate the subtle play of colors around you and notice anything that may catch your attention.
Walk on the Grass (Yes, Barefoot!):
Take off your shoes and connect with the earth beneath your feet. The coolness of grass, the texture of soil – allow the earth to ground you.
Engage in Yoga, Meditation, & Movement:
Embrace the activities that bring you joy. Movement meditation, being present in physical activity, is a great way to connect to your body.
Bilateral Stimulation
Engaging both sides of your body simultaneously, known as bilateral stimulation, can be a powerful tool against anxiety and stress. It promotes balance and focus, grounding you in the present moment.
The Butterfly Hug:
Place your hands on opposite sides of your chest (think of giving yourself a hug). Alternate tapping yourself on each side repetitively, resembling a similar movement as butterfly wings. This movement can promote a sense of calmness in your nervous system.
Mindful Walking:
Take a stroll with purpose. As you walk, pay attention to each step, feeling the connection with the ground. This rhythmic bilateral movement can be soothing and grounding.
Mind-Body Connection
Deep Breathing:
Engaging in breathing exercises, such as box breathing, can settle the nervous system. Try to inhale deeply through your nose, hold your breath for a few seconds, and exhale slowly through your mouth. With each breath, focus on the sensation of your breath and the rise and fall of your chest or abdomen.
Progressive Muscle Relaxation (PMR):
Tense your body and then gradually release each muscle group in your body, starting from your toes and working your way up to your head. This helps release and bring awareness to physical tension in the body.
Affirmations:
Repeat positive affirmations or mantras to yourself. This can help shift your mindset, bring a sense of calm, and help you reconnect with yourself.
Each grounding technique may land differently for you; some may really help, and some may not help at all. The next time you find yourself in a challenging moment, remember that you have the tools to ground yourself and plenty of time to explore which ones work best for you. Embracing the present moment can be a difficult task, and you don’t have to do it alone. If you’re curious to learn more about grounding, the therapists at Root to Rise Therapy can help! Contact our Client Care Coordinator to find out which therapist is best suited for your needs.
Warmly,
Sophia Rodriguez, AMFT