In times of extreme stress, it can feel like things are spiralling out of control and you’re unable to make anything work for you.
We all go through moments like this, and while some of us are able to let them pass, others may need a helping hand to calm our thoughts.
Grounding techniques can help immensely to relieve stress and anxiety, particularly when you feel overwhelmed by those feelings.
Grounding techniques are a type of coping strategy that can help you focus on the present moment and calm your mind.
They do this by redirecting your attention away from the stressful thoughts or feelings, and towards something that is tangible or sensory in the present moments.
Dr Elena Touroni, consultant psychologist, says: “When anxiety rises, grounding exercises can be invaluable for staying present.
“These methods engage your senses and remind you that, despite uncertainties, you’re still in control of your immediate surroundings.”
Practicing a grounding technique can be particularly helpful for anxiety, panic attacks, flashbacks related to post-traumatic stress disorder (PTSD), and dissociation, which is the feeling of being detached from your body or feeling as though you’re not in the real world.
If you ever find yourself in a state of heightened stress and anxiety, and you’re in need of a method to help you calm your thoughts and bring your focus back to what’s happening in front of you, you can try one of these four grounding techniques.
Focusing on your breathing is a great way to melt away tension in your body and calm your mind.
The ‘square breathing’ technique involves breathing in deeply while counting slowly, holding your breath for the same count, and slowly breathing out for the same count.
This technique also helps lower your heart rate and blood pressure, which can make you feel less anxious and more in control. You can use the below video to help guide your square breathing:
This technique aims to help you “ground” yourself in the present moment and to takein your surroundings by using all five of your senses.
You can start by focusing on five things you can see; four you can touch; three you can hear; two you can smell; and one you can taste.
Dr Touroni says that, by practicing this method, you can help “shift your mind away from racing thoughts”.
Firstly, choose a small item – it can be anything, like a stone, crystal, earring, bead, coin, or anything that fits in your pocket or purse.
Once you have your item, focus on it by examining it closely. You can ask yourself questions like:
According to the Counselling Directory, doing this exercise a few times can help you associate the object with calming thoughts.
“Once you have done this a few times and, as long as you use the same object, just having the item with you or holding it in your hand can help you focus in stressful situations,” the organisation says.
According to Trauma Research UK, the water grounding technique helps by leveraging the sensory nature of water to bring you into the present moment. It also works as an immediate distraction from stress and anxiety.
You can practice this technique by:
Immersing your hands under a gentle stream of warm running water. Allow your awareness to center on the delicate sensation of the water’s temperature caressing your palms, fingertips, and the back of your hands.
Change the water temperature to cold and once again notice the different sensations as the water flows over both sides of your hands.
Sigh deeply and repeat several times.
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