Grounding

When we’re feeling anxious or panicked, our mind races and our thoughts bounce from one worst case scenario to another. In the midst of this spiral, it can be hard to see a way out.
However, there are simple exercises that can help us regain control of our thoughts. They’re known as grounding techniques, because they help us anchor ourselves in the present moment.
Grounding techniques are mental and emotional exercises that help us reconnect with the present moment and reduce feelings of anxiety, stress, or dissociation.
When our thoughts start to get away from us, using a grounding technique can help us pull our focus away from those thoughts and back to what’s happening right now, in our body and in our environment. This can help interrupt our stress response and bring a sense of calm.
There are several types of grounding techniques including:
–SENSORY GROUNDING: These techniques involve using our senses i.e. touch, sight, hearing, taste, or smell, to anchor ourselves in the present moment. The 5-4-3-2-1 grounding technique is a type of sensory grounding exercise.
–PHYSICAL GROUNDING: These techniques involve physical movements or actions that bring our attention back to our body and the present moment. Examples include deep breathing exercises, progressive muscle relaxation, or tapping exercises.
–COGNITIVE GROUNDING: These techniques involve engaging our mind in mental activities that shift our focus away from distressing thoughts or emotions. Examples include counting backwards, reciting a comforting mantra, or doing a problem-solving puzzle.
–ENVIRONMENTAL GROUNDING: These techniques involve creating a safe and soothing environment to help regulate our emotions and reduce our anxiety. Examples include creating a calming playlist, surrounding ourselves with comforting objects, or organizing our physical space.
The 5-4-3-2-1 grounding technique is a really great technique to use if you are feeling anxious or overwhelmed. All you have to do is identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This simple yet powerful exercise uses your senses to anchor you in the present moment, helping you find some calm amidst the chaos.
There are some benefits of practicing the 5-4-3-2-1 grounding technique: It reduce anxiety, improves mindfulness, regulates emotions, relieves stress and anxiety, counters negative thoughts, and improves concentration.
You can use the 5-4-3-2-1 grounding technique whenever you feel overwhelmed by anxiety, stress, or strong emotions. Here are some situations where it may be particularly helpful:
–DURING ANXIETY EPISODES: When you experience heightened anxiety or a panic attack, the 5-4-3-2-1 grounding technique can help bring your focus back to the present moment and reduce feelings of distress.
–BEFORE AN IMPORTANT EVENT: You can use this technique to calm your nerves and ground yourself before situations that may cause stress or anxiety, such as important meetings or presentations.
–WHEN FEELING OVERWHELMED: If you’re feeling overwhelmed by a busy schedule, multiple tasks, or conflicting priorities, you can take a few minutes to practice the grounding technique. Engaging your senses can help you regain your focus and clarity.
–DURING EMOTIONAL UPSETS: If you’re dealing with intense emotions like anger, sadness, or frustration, the exercise can help you calm down and keep you from reacting impulsively.
–WHILE DEALING WITH DELAYS: While waiting in lines or bumper to bumper traffic, you can try this technique as a coping strategy to help with feelings of impatience and agitation.
–BEFORE BEDTIME: Add this technique to your bedtime routine, to help you unwind and quiet a restless mind, for a better night’s sleep.
The best part is that this practice can be done discreetly – pretty much anywhere — on the bus, in a meeting, before a speech, or when you’re having a difficult conversation.
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Becky Brown and Deb Williams are the cofounders
of Together We Can, a mental health nonprofit
based in Marshalltown.