Effective Grounding Techniques to Calm Your Mind and Body

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In situations of overwhelming intensity or stress, it is common for our minds and bodies to enter a state of overdrive. This response may present as racing thoughts, heightened anxiety, or physical symptoms such as an increased heart rate and muscle tension. At such critical moments, it is essential to pause and ground ourselves to regain calmness and clarity.

Cultivating self-composure is a crucial psychological flexibility skill that allows us to effectively manage debilitating thoughts and overwhelming emotions, thus enabling us to focus on the daily tasks and responsibilities that require our attention.

Grounding tecniques

In the subsequent sections, I have carefully detailed various grounding techniques that can assist in centring a mind that feels out of control. These techniques are designed to be practical and accessible, suitable for practice in diverse settings, whether at home, at work, or in public spaces.

The versatility of these grounding practices is noteworthy; they can be tailored to fit individual preferences and circumstances, making them effective tools for anyone seeking to regain control over their mental state. It is important to approach these practices with kindness and self-compassion, as this mindset fosters a deeper connection with oneself and enhances the techniques' effectiveness.

Remember, the journey toward self-regulation and calmness is a personal one and it is important to honour our unique experiences and responses.

Gournding techniques #1: Dropping the anchor

A method derived from Acceptance Commitment Therapy (ACT), pioneered by Russ Harris, that helps you use your surroundings and senses as a grounding point. Here's how it works.

Identify five things you can see. Pay attention to small details like patterns, movements around you, or objects you haven't noticed before.

Identify four things you can feel. Observe the sensation of clothing on your body, the warmth of the sun on your skin, the texture of the chair you're sitting in, or your feet touching the ground.

Identify three things you can hear. Listen to sounds your mind usually ignores, such as a ticking clock, a bird singing, or trees rustling in the wind.

Identify two things you can smell. Try to detect scents in the air around you, like an air freshener or freshly cut grass. You might also look for something with a fragrance, like a flower or an unlit candle.

Identify one thing you can taste. You'll need a small snack, such as a piece of fruit or mixed nuts, for this step. After taking a bite, like from an apple, focus intently on the flavours, the texture and how it feels in your mouth.

Anchoring can also be practiced during different mindfulness meditation exercise. In addition, you can anchor while participating in gratitude journaling. As opposed to anchoring to physical sensations, instead you'd anchor to those things that you are grateful for.

Gournding techniques #2: Categories

When we get dragged down by a whirlpool of negative thinking, or start to drown in the rising waters of anxiety, it can be hard to swim to safety. One helpful method to reach dryland and plant your feet on safe ground is to catagorise.

Though deceptively simple, catagorising is widley recognised as an effective grounding technique. A key strength of this techniques is that it can be used anywhere and anytime.

To apply this method all you have to do is list categories of familiar items. So, when you next notice anxiety welling up from within, instead of ruminating on the uncomfortable symptoms, switch focus by naming as many items in your local environment as possible. Here are some other considerations of catagorisation.

• Movies

• Countries

• Books

• Sports Teams

• Colours

• Cars

• Fruits & Vegetables

• Animals

• Cities

• TV Shows

Gournding techniques #3: Body awareness

A simple exercise to help build the mind-body connection while integrating the present moment experience is a mindfulness mediation body scan. Body scans are a brilliant grounding technique because they can be conducted almost anywhere. Also, you can condcut a body scan in just a few minutes or, if you have the time, make a full mindfulness session out of it.

Here's a guided body scan to get you going:

Mindfulness meditation body scan

1. Adopt a comfortable position. Take five long, deep breaths through your nose, and exhale. Notice the cool air entering your nostrils and the warm air leaving.

2. Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet and the contact with the ground.

3. Notice where your hands are placed, on your lap or by your side.

4. Use one hand to gently trace the outline of your other hand.

5. Notice the texture, the temperature, and the sensations of your hands as they make contact. Then repeat on the other hand.

6. Reach your hands up over your head as though you’re trying to reach the sky. Stretch like this for five seconds. Bring your arms down and let them relax at your sides.

7. Take five more deep breaths and notice the feeling of calm in your body.

Gournding techniques #4: Mental and physical exercises

These exercises can be used to divert your mind from difficult thoughts and feelings, allowing them to pass naturally. Included in this section are several physical activities that are beneficial for our health and also release feel-good chemicals such as endorphins and serotonin into our system.

• Name all the objects you see.

• Describe the steps in performing an activity you know how to do well.

• Count backward from 100 by 7.

• Pick up an object and describe it in detail.

• Spell your full name, and the names of three other people, backward.

• Complete a crossword.

• Create a family tree.

• Creative/free drawing.

• Go out for a country walk or a run.

• Complete an exercise that you enjoy.

Gournding techniques #5: Self-compassion practice

When individuals approach these techniques with kindness towards themselves, acknowledging their feelings and experiences without judgment, they create a more supportive environment for healing and grounding. This compassionate mindset not only reinforces the positive impact of the techniques but also encourages a deeper connection to one’s own emotional landscape, fostering resilience and personal growth in the face of challenges.

By fostering an understanding and acceptance of their emotional state, individuals can better navigate the complexities of their feelings, allowing them to confront difficult emotions rather than avoid them. This engagement with their inner world cultivates resilience, as individuals learn to adapt and respond to challenges with greater emotional intelligence and awareness.

A calming inner voice (soft and gentle tone) for acceptance, support and validation. For example, instead of being harsh and critical, you could say ‘I trust myself to handle this with kindness’ or‘I am doing my best right now’ or ‘My feelings are understandable’ or ‘This feeling will pass, just like it has before’.

Observe, recognise, and accept (with kindness, how we are feeling in that moment).

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Conclusion

In the above article, I have outlined a range of grounding techniques that are not only practical and accessible but also versatile enough to be utilised in various settings, whether at home, in the workplace, or even in public spaces. These techniques are designed to help individuals reconnect with the present moment, providing a sense of stability and calm during times of distress or anxiety.

Importantly, these methods can be tailored to suit individual preferences and needs, allowing each person to find the most effective strategies that resonate with them personally. This customisation is crucial, as it ensures that the grounding techniques can be seamlessly integrated into daily life, making them reliable tools for managing overwhelming emotions or situations. Furthermore, embracing these practices with a sense of self-compassion can significantly enhance their effectiveness.

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About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr. Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers in the field of Positive Psychology. Dr. Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.