Where We Stood Was Holy Ground

Grounding techniques are tools that help people manage overwhelming emotions, anxiety, and dissociation by bringing their focus back to the present moment. These techniques can offer unique approaches to gaining a state of calm and awareness through sensory, cognitive, and physical methods. Here are some grounding techniques that can be helpful when experiencing anxiety, distress, or general overwhelm.

Sensory Grounding Techniques

• Visual Grounding
  
  -Observation
  Take a moment to observe your surroundings. Describe in detail five things you can see. Focus on colors, shapes, and textures. For instance, notice the intricate patterns on a rug or the varying shades of green in a plant. Many therapist refer to a technique of 5-4-3-2-1 using the five senses, so looking around, identifying 5 things you can see, 4 things you can hear, 3 things you smell, 2 things you can touch, and 1 thing you can taste. This exercise can also be modified as 3-2-1, or focusing on using one primary sensory input or information.
  

  -Color Search
  Choose a color and find all objects in your environment that match that color. For example, name all the blue things you can see around you. This activity sharpens focus and diverts attention from distressing thoughts.
  

• Auditory Grounding
  
  -Focusing on Sounds
  Close your eyes and listen intently to the sounds around you. Identify and name at least five different sounds, such as the hum of a refrigerator, birds chirping, or distant traffic. This exercise can help you re-focus on the present moment.
  
  -Favorite Song
  Play a song you enjoy and concentrate on the lyrics or the melody. Singing along or tapping your foot to the rhythm can enhance the grounding effect. Fun fact, one tip many nurses give to patients afraid of needles is to sing a nursery rhyme, such as Twinkle Twinkle Little Star, to yourself when getting shots or blood draws. A repetitive melody can re-focus the brain and help remind you that you are safe.
  

• Tactile Grounding

  -Texture Exploration
  Run your hands over different surfaces and focus on the sensations. Describe the textures in detail, whether they are rough, smooth, or soft. This could be the fabric of your clothing, a piece of jewelry, or a nearby object. If texture is helpful to you, consider a texture fidget or necklace that can help you ground and center in tense moments.

  -Temperature Awareness
  Hold something warm or cold, such as a mug of tea or an ice cube. Pay attention to the temperature and how it feels against your skin, noting any changes over time. Some fidget tools, such as the Nice Cube, can be placed in the fridge or freezer and you can notice the temperature change as you use the tool. For the ultimate temperature awareness, so like to use cold showers or cold plunges.

• Other Sensory Grounding

  -Smell Recognition
  Use a scented candle, essential oil, or any fragrant item. Inhale deeply and identify the scent, associating it with any memories or feelings it evokes. Many people like using a specific scent, such as lavender or vanilla, to aid with grounding.
  
  -Taste Focus
  Place a small piece of food, like a mint or a piece of chocolate, in your mouth. Concentrate on the taste, texture, and how it changes as you chew. This can also be helpful with sour or salty items, such as sour candy or pretzels.

Cognitive Grounding Techniques

• Mental Exercises
  
  -Alphabet Game
  Choose a category, such as animals or foods, and list items for each letter of the alphabet. This engages your mind and diverts attention from distressing experiences or thoughts.
  
  -Counting Backwards
  Start from 100 and count backwards. You can make it more challenging by counting by sevens or by twos. This requires concentration and can shift focus away from anxiety.

• Visualization
  
  -Safe Place Imagery
  Close your eyes and imagine a place where you feel completely safe and at peace. This could be a real location or a fictional one. Engage all your senses in this visualization, noticing the sights, sounds, and smells. Experience yourself fully in that place where you are calm and grounded.
  
  -Future Self
  Visualize yourself successfully navigating the current situation. Picture the steps you took and the positive outcome, reinforcing confidence and hope. Think of how proud your future self is of the hard work your current self is doing.

Physical Grounding Techniques

• Movement and Exercise
  
  -Walking
  Go for a walk and pay attention to each step. Notice how your feet feel as they touch the ground and the rhythm of your movement. Walking can physically and mentally ground you. Often the thoughts that are distressing at the start of a walk are less intense by the end of a walk.
  
  -Stretching
  Perform a series of gentle stretches, focusing on how each movement feels. This not only grounds you but also releases physical tension. This can also apply to certain Yoga and Pilates exercises.

• Breathing Techniques
  
  -Mindful Breathing

  Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Concentrate on the sensation of the air filling your lungs and then being released.

  -Square Breathing
  Inhale for a count of four, hold for a count of four, and exhale for a count of four. This technique helps regulate your breathing and promotes relaxation.
  
  -Figure Eight Breathing
  Visualize or draw a Figure Eight. Trace the image with your finger, inhaling on one half of the curve and exhaling on the other half.

Grounding Objects

• Focus Tool
  Carry a small grounding object, like a smooth stone, a piece of fabric, or a worry stone. Whenever you feel anxious, hold the object and focus on its texture, weight, and temperature.

  -Weighted Items
  Use a weighted blanket, weighted stuffed animal, or weighted lap pad to provide a sense of security and physical grounding. The pressure from the item can have a calming effect on the nervous system.

  
  -Fidget Tools
  Use a preferred fidget tool, like a pop it mat, a Rubik’s cube, a tangle toy, or a fidget slug to aid with grounding. Fidgets are often objects designed to help manage anxiety, improve focus, and release distress.

Conclusion

Grounding techniques are versatile tools that can be tailored to individual preferences and situations. By incorporating sensory, cognitive, and physical grounding methods into your routine, you can work to manage anxiety and maintain a sense of presence and calm. Experiment with different techniques to discover what works best for you, and remember that grounding is a skill that can be strengthened with practice.

Click Below to learn more about current therapy services.