Grounding techniques allow a person to step away from negative thoughts and focus on the present moment. Such techniques can decrease the intensity of feelings or trauma experienced by the person. Focusing on observation of the immediate environment can help a person get in touch with their current reality outside of their mind.
Follow this technique while doing each only for 4 seconds: Breathe in, hold, breathe out, hold and so on till you feel grounded. Tightening your muscles and releasing them while breathing might help.
In this technique, you have to count 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 at that moment. This uses all 5 senses and is a fairly common awareness technique.
Performing light stretches while you focus on your breath and paying close attention to the physical sensations that arise from them is also a good grounding technique.
The body awareness technique
It will bring your attention to the here-and-now by directing focus to sensations in the body. One example can be stomping your feet on the ground several times. Pay attention to the physical sensations.
These easy and discreet exercises help take your mind off uncomfortable feelings and thoughts. For example, naming all your family members, remembering their ages, and recalling one of their favourite activities.
Grounding techniques can sometimes work temporarily for some people. They may not always work for everyone in the same way. So people should seek professional help or medical assistance if they feel they have a mental health condition. Doctors and psychologists can accordingly design a treatment plan which is personalised for the patient’s needs.
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- Deering, W. B., Deering, S., Shelby Deering Shelby Deering is a lifestyle writer who covers mental health, Laderer, W. B., Laderer, A., Hayes, W. B., . . . Payne, M. (2020, October 16). 8 Grounding Techniques for When You’re Feeling Overwhelmed. Retrieved from https://www.talkspace.com/blog/grounding-techniques-anxiety/
- 5-4-3-2-1 Coping Technique for Anxiety. (n.d.). Retrieved from https://www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx
- Woody Schuldt, L. (2020, September 22). Grounding Techniques (Article). Retrieved from https://www.therapistaid.com/therapy-article/grounding-techniques-article