What is Grounding?
As we go through our daily lives, situations may arise which lead to us experiencing powerful
emotions. While it is recommended to be aware and create space for our emotions, at times,
we may find ourselves unable to do so. Perhaps we are at work, or in a social setting, where
we do not have a safe space to explore the situation and resulting emotions in a deeper
sense.
Alternatively, we may have both the space and time to explore those emotions, but we may
not feel that we have the capacity to do so – perhaps the emotion feels too big or too scary to
manage, leading to subsequent thoughts of the past or future, and our initial response may
be to avoid or distract ourselves from these thoughts.
In both settings we can be left feeling stressed, overwhelmed or a sense of lacking control,
which can lead to a feeling of “spiralling”. When we feel this way, it may be helpful for us to
take a step back and provide ourselves with a feeling of safety. Once we feel safe, we are
able to go back and explore the situation fully.
Grounding (sometimes used interchangeably with coping or self-soothing mechanisms)
allows us to be present in the here-and-now. Instead of feeling consumed by the difficult
thoughts or emotions that arise, grounding allows us to reconnect to our self and refocus on
our reality. It serves as a distraction from feeling overwhelmed, as well as a way to regulate
our nervous systems.
Grounding encourages us to become aware of and focus on our bodies and our
surroundings, which in turn helps us gain awareness of our safety in the current moment –
even if internally it may not feel that way.
While grounding techniques do not solve the issue (i.e. the reason that the emotion arose in
the first place), it provides a temporary sense of calm and distance from feeling
overwhelmed, which allows us to think in a more rational way, allowing for better
problem-solving and decision making.
When should we make use of grounding techniques?:
- When we feel overwhelmed, panicked or “out of control” e.g. When we feel
excessively worried about the past or future, or within a situation that elicits
excessive fear including panic attacks or traumatic flashbacks. - When we feel overstimulated e.g. A crowded space.
- When you feel disconnected with yourself e.g. When you feel numb, detached or
dissociated. - As a daily maintenance routine. While grounding techniques help in difficult situations
to bring you back to the present, it may also be used to maintain an overall sense of
calm and presence, which can encourage emotional resilience.
Different grounding techniques may include:
Mental techniques, which focus the mind:
- 5-4-3-2-1 method: using your senses to notice details of your surroundings.
- Positive or calming visualisations: imaging a space that makes you feel calm and safe, e.g. near a body of water.
- Naming categories: choosing a category and naming as many items as you can which exist within that category e.g. books, movies, animals, fruits and vegetables, cars, cities.
Physical techniques, which focus the body:
- Holding an object that brings some comfort.
- Feeling the ground beneath your feet or the chair underneath your body (this works particularly well when done in nature i.e. “touching grass”).
- Breathing exercises: e.g. box breathing.
- Progressive muscle relaxation.
Soothing techniques – use your senses:
- Taste: making yourself a warm drink.
- Smell: lighting a candle.
- Touch: placing a blanket over yourself.
- Sound: listening to your favourite song (and even dancing along,
incorporating some gentle movement). - Sight: noticing things in a space that bring a sense of calm e.g. Being in
nature.
Determining which grounding techniques will work best may require some trial and error, as
what works for others may not necessarily work for you. However, being able to access a
“tried and tested” toolkit may prove extremely useful to help navigate the ups and downs of
daily living.
Reference:
https://positivepsychology.com/grounding-tools-techniques/
https://www.calm.com/blog/grounding-techniques