Knowing how to ground ourselves is important. Not only does it help when we’re experiencing overwhelm, but also before overwhelm begins and we feel stressed, panicked, if we dissociate, or if we are just having difficulties connecting with ourselves and our feelings for some reason.
It is important to take a moment to understand why and how grounding techniques work so that when we do need them we have a basic understanding of how to best utilize them. And it is important to learn – and practice – grounding techniques during calm moments in our lives so that when we do need them, our minds can easily recall what to do without any effort, as well has an already built in posivite association with the technique.
What is Grounding?
Grounding is behavior we elicit when we feel like we’re spiraling emotionally or psychologically. Grounding exercises are mental and emotional exercises that help us steer our minds from what is making it spiral, and into the here and now. This helps interrupt any sort of stress, anxiety, dissociation, and can even help us navigate a situation where we’re faced with an overbearing individual.
There are several types of techniques that are called grounding exercises, all which are good to help our minds find peace in chaos, but are all targeting specific thought processes.
Cognitive Grounding
Cognitive grounding involves engaging the mind in some mental activity that takes the focus from what ever is bothering it, and to something positive or netural.
Cognitive grounding techniques can be as simple as counting backwards, doing a problem-solving puzzle (sudoku counts!), or even just in the form of reciting a comforting mantra.
Environmental Grounding
Environmental grounding techniques require creating a safe space, a soothing environment that helps regulate our emotions. Environmental grounding is a grounding technique we all have utilized in some way in our day to day lives, and some even depend on daily.
This is becoming quite common in the workplace, with silent booths, quiet rooms, or even noise cancelling headphones becoming the norm, In our day to day lives, we see this in the form of a silent-carriage on the train, or from not turning on the light or any noise after a long day.
Environmental grounding is also quite common and is apparent in normalized behavior such as creating a calming playlist, organizing our space, or even by surrounding ourselves by comforting objects.
Physical Grounding
Physical grounding techniques involve some sort of physical behavior (movement or actions) that help us take our minds and bring it back to our body.
Both the Activate Flight and the Grounding Method use physical grounding methods, as both grounding techniques ask you to physically move your body in order to regain composure.
Sensory Grounding
Sensory grounding techniques make us use our senses (hearing, sight, smell, taste, touch) to anchor us into the present moment.
The 5-4-3-2-1 grounding technique uses sensory grounding methods, as it walks you through your senses one by one in order to get back to the present moment. But remember, you don’t have to follow the method exactly when in the midst of things, so don’t get too focus on memorizing what sense is associated with what number!
Easy Grounding Techniques
It isn’t always necessary to learn a grounding technique with several steps, nor does a grounding technique have to be complicated. Here are two simple grounding techniques that require no effort what so ever, and are easy to remember:
Deep Breathing
Helps reduce stress, and even anxiety and depression.
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- Focus on taking slow and deep breaths.
This simple action helps activate the parasympathetic nervous system, which helps the body to relax.
You can learn breathing techniques that help even further, such as the 4-7-8, box breathing, diaphragmatic breathing, or any other breathing exercise you feel comfortable with. There are even applications you can download on your phone that have breathing exercises for you to follow in real time, so memorizing a method isn’t necessary – your phone will walk you through it.
Progressive Muscle Relaxation
This technique alternates muscle tension with relaxation, and is good to help with anxiety.
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- Tense a muscle group for 15 seconds, and then relax for 30 seconds. Alternate as often as needed.
If you want to add to this technique, one can go from one muscle group to another, add breathing exercises, or even use as means of meditation.
When to Use Grounding Techniques
There is no real answer to when grounding techniques should be used, as grounding techniques rarely require space, and can even be done without having any effects on other people, or for them to even notice!
Be open and honest with yourself and your use of grounding techniques, and make sure to recognize within yourself when you need to ground yourself so that overwhelm doesn’t occur.
Keep in Mind While Grounding
Grounding techniques all seem simple enough, so we tend to rush through them, tick the “did-my-grounding-work” box, and then not understand why we still feel stressed or anxious.
Keep the following in mind:
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- Don’t rush through. Go through each step slowly, and make sure you fully engage with each step. Really feel with your body what you are doing, think through each step with your mind, and engage yourself while doing the exercise.
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- Keep your focus inwards, avoid judging others while doing your ground work – even if they are part of your grounding technique.
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- You can repeat a grounding technique as often as needed, repeat steps as necessary, and even go from one technique to the next if you feel that is fitting. Listen to your own mind and act accordingly, focus on bringing yourself peace of mind rather than just ticking a box or perfecting a technique.
After you finish grounding, make sure to always check in with yourself. Did the grounding technique you chose actually leave you feeling different? Did it help, or do you need to try another grounding technique? Are you maybe rushing through your grounding work? Be brutally honest with yourself, it is in your best interest.