Grounding techniques have been a big topic of discussion with clients recently, so we thought sharing some of our favorites might be beneficial to some of you! If you’re unfamiliar with grounding techniques, they can best be described as ways to keep us in the present moment, as well as help us avoid shutting down, becoming overly anxious or dissociating. When we begin to feel overwhelmed with emotions or thoughts, grounding can help place us back into reality and remind us to remain in the here and now. Here are our tips for grounding when anxiety becomes overwhelming:
One grounding technique that people commonly use is keeping a rubber band on their wrist that they can gently snap against their arm when beginning to feel anxious or overwhelmed. This sensation on our wrists can help remind us to stay present and take our mind off of anxious or stressful thoughts. This brings us out of our racing thoughts and back into our bodies. What sensations do you become aware of when you do this?
Another way to ground yourself is to sit comfortably, close your eyes and clap once. This clap can be gentle or forceful. Notice the way the clap feels against the skin on your hands. Did the sensation travel into your arms? Your back? What was the sound that the clap made? Remember to keep your eyes closed throughout this experience until the sensations of the clap have subsided completely.
Maybe we have a partner, friend or family member in our life that can visibly see when we are beginning to feel anxious. If so, we can teach them ways to help ground us when we are having trouble doing it ourselves. One way to do this is through the 5-4-3-2-1 Coping Technique. The first step is for them, though this exercise can be done independently, to ask you to identify 5 things you can see. Perhaps it’s a leaf on the ground, or a freckle on your arm. You can then identify 4 things you can touch, such as a water bottle or your knee. In this same manner, you then move on 3 things you can hear, 2 things you can smell and 1 thing you can taste. Through this grounding technique you not only distract yourself from overwhelming thoughts or dissociation, but can also feel support from another person in your life who can work with you to help keep your mind in the here and now.
When we come into contact with anxiety provoking scenarios or memories, it can be easy to be pulled into our own thoughts, feel overwhelming anxiety and begin to drift off into our minds. Grounding yourself can help pull you out of these heavy moments and pull your attention back to the present moment. This can help you regain a sense of calm.
