Learning how to ground
Do you ever get nervous or anxious when preparing for a meeting, awaiting an interview, or meeting someone new?
Do you ever feel frazzled at the end of the day or flustered when something doesn’t go to plan?
If you have ever experienced negative thoughts or symptoms of stress and anxiety, you might have heard about grounding and that there are a series of proven techniques that work by decreasing intense emotions and calming your entire body using mindful practices and all five of your senses.
Have you tried any grounding practices before, if so, how often do you use them to support your wellbeing?
Grounding has become a daily practice and one of the most important things I do to support myself when feeling flustered, anxious or overwhelmed, whether I am worried about an experience or an event in the future it is a simple practice self-care that works by bringing me back into the present and helping to reconnect to my body. I think of anxiety as an old acquaintance who often rocks up unannounced and I like to know I have the resources and tools to hand which will guide me back to feeling calmer and more connected to myself and my present situation not something out of my reach or control, like things that happened yesterday or that might happen tomorrow.
When feeling flustered or, you find yourself focused on negative thoughts and worries, it’s important to be aware of when they show up and to know how to stop those thoughts and feelings in their tracks, to bring yourself back into a more balanced state of being.
There are a variety of grounding techniques proven to help relieve symptoms of stress, anxiety or negative thoughts, although as with all forms of mindfulness, yoga, and even exercise, it’s about finding the practice which resonates best for you, and appreciating that some days will call for something different and trying something new.
Why would I need to ground myself?
When feeling overwhelmed with daily, and life’s challenges it helps to feel and sense into your physical environment and the support beneath you. If your thoughts have become anxious and you feel like everything is spiralling out of your control it can feel as though you have temporarily detached from yourself and your environment, grounding can help to bring you back to your body and your present experience. After a heated conversation or experiencing an event that made you feel uncomfortable it can be hard to shake negative feelings both physical and emotional, therefore grounding is a supportive method used to calm your body and mind by helping to rebalance your nervous system.
What does it mean is to be grounded?
The ability to feel calm and connected to the essence of yourself.
The ability to find calm amid challenging times.
The ability to connect to the present moment and quieten worrying thoughts of the future or the past.
The purpose of grounding techniques is to allow you to step away from negative thoughts or intense emotions by decreasing the intensity of your feelings and distracting your mind using your five senses.
What simple methods of grounding can I try?
Breathe slowly, consciously and deeply for 3-5mins whilst seated or standing with your feet firmly in contact with the floor.
Box or square breath can be supportive although be conscious of the breath-hold and mindful of how you’re feeling, different days may call for something more connected and flowing such as the next breathing technique…
A relaxing breath is a practice of slowing down your breath and extending your exhale, breathing in through your nose and releasing your exhale with an audible sigh, this is simple and helpful for grounding you and the sound becomes almost wave-like and meditative which is calming for your entire body.
Stepping outside and taking full breaths of fresh air whilst observing your environment and perhaps counting 5 things you can see is a favourite for many wellness practitioners and people who are experiencing overwhelming or intense emotions.
Placing your hands or feet in the earth is a literal way of grounding you by connecting you to the physical earth beneath you and planting yourself in the present moment.
Bathing your feet in the water, this can be a bowl of water or an expanse of water out in nature, the physical sensation of the water, the sound and reflections on the surface of the water help to focus your mind on the present instead of any negative thoughts and worries, if you’re lucky enough to live close to the sea, have a paddle!
Visualisation of a safe or happy place through guided imagery or a guided relaxation technique can be supportive especially as often combined with conscious awareness of your breathing.
Creating and releasing physical tension in your body such as clenching your fists whilst visualising holding onto the feelings you are experiencing and then letting them go as you release your grip invites mental, emotional and physical release simultaneously.
Becoming aware of the touch of your body against a chair or the texture of the fabric, or perhaps wiggling your toes can remind you of your current reality
The act of repetition whether counting or reciting something like an affirmation or a positive statement can help to return your focus to the present.
Using your five senses…
When practising grounding techniques, people can focus on the five senses: sight, touch, hearing, taste, and smell. This calming countdown has been known to support people who may be experiencing anxiety or a panic attack.
Notice 5 things you can see
Notice 4 things you can touch
Notice 3 things you can hear
Notice 2 things you can smell
Notice 1 thing you can taste
Sensory grounding techniques you can try…
Smelling food or flowers, or using essential oils such as wild orange or lavender which are known for their calming benefits.
Using your sense of touch as you hold an object such as a rock or a leaf, in your hands, perhaps keeping something in your pocket can provide comfort and help you stay focused on the present.
Practice a self-hold technique by combining breath awareness with touch to ground you.
Listening to music or the sounding of birds or the passing of traffic outside your window can distract you and draw you into your present environment.
Some people may prefer practising grounding techniques outside, since there is more to see, hear, touch, and smell outdoors. There is also more physical space and freedom to move around.
There are many ways for you to ground yourself and some people may require a combination of techniques particularly if their thoughts and feelings are very intense. It is good to try and become familiar with different practices which can be used in various circumstances, remember different days may call for a different approach however by developing your toolkit and becoming more aware of the resources available to you, you’ll be better able to support yourself in challenging or emotional situations. Grounding is self-empowering because the techniques shared here are simple enough to become memorable, accessible and practical enough to be practised by yourself, and powerful enough to invite a transformational shift in your mood and wellbeing.
I recently led a mindful masterclass in the membership community where I went deeper into this topic and share some guided practices to allow you to experience the calming and restorative benefits of grounding for yourself.
Here’s a little snippet…
I hope you found this blog and the practices within it helpful, do let me know your comments below!
If you would like to learn more about mindfulness and have a desire to develop a daily, or weekly practice, I’d like to invite you to join the monthly membership offering a personal online experience of guided practices to support your wellbeing from the comfort of your own home and within a supportive and like-minded community.
Becki x