Relax with Grounding Technique

You can apply Grounding Technique when you are stressed, feeling anxious or nervous. But what is it and how can you apply it?

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Grounding technique can be very helpful with the undesired memories and challenging emotions you cannot deal with. It helps to calm down and gain back the feeling of being in control. Grounding techniques are designed to take you out of unwanted thoughts and feelings and to bring you to the present moment. They include various techniques that make you feel closer to your body and surroundings. The techniques can be used in any distressing situation but they are most helpful when you are dealing with anxiety, PTSD, self-harm thoughts and traumatic memories.

The main goal is to create an awareness of your own body and surroundings with the five senses and bring you back to the present moment.

How can you apply it?

Physical Techniques

1. Put your hands under water and focus on the temperature of water, how it feels to have a fluid on your fingertips, palm, and the back of your hand ? It is better to use the warm water, then the cold water. Then go back to warm water. Understand how it feels to make changes in the temperature of the water.

2. Smell a scent. Find a fragrance around you and smell. Be it a flower, parfume or spice. Or a scented candle, soap or herb. You can inhale the fragrance slowly with a deep breath and try to identify it’s qualities i.e. sweet, spicy, sharp etc.

3. Apply 5-4-3-2-1 method. Counting backwards from 5, use your senses to become more aware of your body and surroundings. For instance, you can start by seeing five things around you, hearing four sounds, touching three objects, smelling two things and tasting a food.

Try to focus on the different aspects of the objects while using this method.

Mental Techniques

1. Sing a song or read a poem by heart. Remember a poem or a song you know by heart. And then, sing it by yourself or in your head. If you are singing to yourself, try to focus on the shape of your lips and how your tongue moves. If you are singing in your head, try to visualize the words you are saying.

2. Describe a routine you have. Think of an activity you usually do every morning or night. It can be preparing filter coffee or painting with watercolor. Imagine you are explaining to someone step-by-step and try to describe as much as possible for each step.

3. Try to count backwards from 100 by 3. This technique will help you to detach from negative and challenging thoughts.

Tags

• mindfulness
• relaxation
• worry
• PTSD
• panic attack
• stress management
• trauma
• anxiety