When we feel overwhelmed with the daily pressures that life throws our way, it can be difficult to keep our minds and bodies in check. Grounding techniques are strategies that can help us to refocus our minds to the present. There are a variety of grounding techniques that can help us to manage overwhelming feelings, often using our senses or sensory based objects.
The term grounding was initially developed by Lowen, a body psychotherapist. Grounding can be enhanced by structured movement interventions, which can support and improve an individual’s functioning, regulating emotions and building emotional awareness. Grounding techniques can be helpful for managing symptoms of anxiety, depression, stress and more.
Some techniques are more practical than others however they all serve one purpose, which is to bring you back to the present moment. So below are five ground techniques that you can do on the go.
The 5-4-3-2-1 technique
This is a highly popular technique that is often used, this technique makes use of your senses. You might start this by thinking about five things you can see, four things that you can touch, three things that you can hear, two things that you smell and one thing you can taste.
Body scan
Image yourself going through a scanner! This can be done sitting or standing, and from head to toe or vice versa, bringing your attention to how each body part feels.
Notice how the top of head feels
• How your head sits on top of your shoulders
• How your neck feels
•How your shoulders feel
• How your chest feels – can you feel your heart beating?
• How your belly feels
• How your legs feel
• Lastly, how do your toes feel? Can you wiggle them around?
Water plunge
There’s something about cold water that refocuses and re-energizes us. Place your hands or face into a bowl of cold water for 20 seconds. According to research, this strategy can activate the parasympathetic branch of the nervous system, which supports the body’s ability to rest.
Go for a walk
A simple and easy one.
Taking a short walk can get the blood pumping and help us to notice our surroundings. During your short walk, notice how your body moves the space and rhythm of your walk.
Bilateral Butterfly hug
The butterfly hug was developed by Lucina Artigas during her work with survivors during a hurricane in Mexico in 1998. The butterfly hug can be a self-soothing therapeutic activity, it’s a simple exercise that can be done anywhere at any time. Simply cross your arms and place your hands on your shoulder, then lightly begin to tap your shoulder, alternating from left to right.
It’s important to practice grounding techniques even in times of calmness and especially when you initially begin to feel some level of distress.
