Do you ever catch yourself tensing up and fixating on thoughts of everything that could go wrong, or maybe just everything you have to do? Do you struggle to stay in the present moment? Do you ever feel overwhelmed by feelings of anxiety? 

It may be helpful to try out some “grounding” skills. Grounding essentially means bringing your attention back to the present moment. Some people think of it in a more literal sense, such as bringing your energy back to the earth and maybe even releasing certain energy, much like when electricity grounds itself. You choose how you wish you conceptualize it so that it best resonates with you. 

Below I give five examples of techniques you can try to ground yourself when you notice yourself becoming too dysregulated, maybe when you’re in a situation where it is more helpful to not let yourself fall apart, or if you just wish to bring yourself back to the present. The goal is not to rid yourself of any particular emotion. It is actually connecting you to your current experience. Sometimes grounding tools can help us better tolerate and process a difficult emotion by acting as an anchor. 

Try out different techniques to find out what works best for you; everyone has a different preference. Sometimes it may take practice for a skill to be the most effective. It is best to rehearse these skills before you need them, rather than try them for the first time when you are already in a heightened emotional state. Finally, when practicing these skills, I encourage you to try to release any judgment about the exercise or about yourself, including judgments such as how well or poorly you are doing the technique. 

1. 5-4-3-2-1: Using Our Five Senses

Luckily we have some built-in grounding tools - our senses. You can use one to all five of your senses to help you engage in the here and now. Maybe find something with a soothing scent (avoid scents that may trigger upsetting memories), watch a graphic of a circle shrinking and expanding, or taste something comforting. For the more tactile readers, maybe find a soft blanket or a worry stone to run beneath your fingers. Play some of your favorite music. 

In particular I will draw attention to this skill my clients and I use together often. You can use 5-4-3-2-1 with your current environment, or you may use it specifically with an object/food/drink (within reason).

• Identify five things you can see around you. 

• Touch four things around you. 

• Acknowledge three things you can hear.

• Notice two things you can smell.

• Name one thing you can taste.

Tip: Sometimes it can be hard to notice smells and tastes when you don’t have food or     drink available. Get creative - take a sniff of your armpit, breathe into your clothes to smell your detergent, or maybe notice the smell from your shampoo still in your hair. For taste, you may just notice your own saliva, or maybe you’ll reach for something accessible (and safe) for you to sip or lick. 

2. Belly Breathing

Just as our senses can be accessible grounding tools, anyone alive has one excellent tool available to them: their breath. When we are stressed or upset, we sometimes have a tendency to hold our breath or breathe shallowly. By intentionally slowing our breath, we help signal to our body and mind that we are safe. Some people also find focusing on the rhythm of their breath soothing. Some tips:

• Try to breathe deep, as though filling up a balloon in your belly. 

• Pace your breath so that you exhale longer than you inhale. Find counts that work well for you, such as breathing in for four counts and out for six. 

• Try to relax your shoulders and drop them down. 

• Maybe place a hand over your diaphragm and belly, if this feels safe. You may also enjoy placing a hand over your heart. 

• Try square breathing - breathe in for four counts, hold your breath for four counts, breathe out for four counts, and rest for four. When using this technique, I usually try to do it at least four times. 

• If you find your attention wandering, gently bring your mind back to your breathing and any sensations you’re noticing around it. 

3. Body Scan

A body scan is simply beginning at either the top or bottom of your body and slowly observing the different sensations as you move up or down. Try to approach this exercise with a gentle curiosity;  you are both the experiencer and observer. You may notice pleasant or unpleasant situations, and both are fine. Again, the objective is not to judge or assign meaning to any of the sensations. Rather, you are just bringing your attention to it and acknowledging it. 

I usually practice a body scan while either sitting down or standing. Whether you begin at your feet or your head, just begin by directing your awareness to that part of your body and observe any sensations. Notice any pain, discomfort, lightness, heaviness, warmth, coolness, tightness… Slowly allow your awareness to drift to the next part of your body, doing this gradually, until you have gone through your entire body. 

There are many guided body scans you can also access through a simple youtube search, or if you use a meditation app such as Headpace or Insight Timer (I don’t have any affiliation with them or attachment to them; they are just common apps). Some people find it easier to do a body scan when being guided, at least at first. 

4. Mindful Observation

Let your attention rest on the different objects in your surroundings. Name each object in your mind. Name the colors you see. Find how many objects around you are blue/green/red/grey/etc. Count the number of objects, or the number of a specific object (such as paintings, cracks in the floor, or designs in a carpet). Look for specific shapes in your environment. Notice any patterns, shadows, textures, or any other things that draw your eye. If the situation allows, it may even be helpful to name things aloud to yourself. If not, you can simply name them in your mind. 

5. Use Your Body

Remember that moment in Die Hard when a helpful passenger encourages John McClane (Bruce Willis) to take off his shoes once the plane lands and scrunch his toes in the carpet? Sure, the advice comes back to bite our hero in the a**, but the principle behind the advice really is worthwhile! Using our body to ground us in the present moment is one of my favorite techniques. Orienting our bodies in the current time and space reminds us where (and when) we are; it can be excellent for interrupting upsetting memories or future worries. Here are a few ideas:

• In a seated position, notice your feet on the floor. Notice the way your chair or the floor supports you. Maybe wiggle your toes or even stomp your feet! Allow your attention to stay in your body.

  • Remember what I said about electricity grounding? Sometimes I like to visualize my stress and worries, or any negative energy, sliding from my feet and back into the earth, where it becomes neutralized, or at least no longer a danger to me. Play around with this visualization - assign a color to your energy or imagine how hot/cool it is! Does your body feel lighter or heavier after you let the negative energy drain away?

• Ground yourself… on the ground! This one was my go-to back in my angsty middle school days. Lie flat on the ground (or adjust to best support your body’s needs), and just notice each point of contact between you and the ground. Pay special attention to temperature, texture, heaviness, and any other sensations that come to you. 

• Move your body! One of my favorite activities is dancing. Find something that really engages your body, such as yoga, dance, gardening, wash dishes, or even just giving your whole body a good shake. Notice how your body feels before and after you engage it. 

• Give yourself a hug. This self-touch is a great way to give ourselves some needed love and can bring our attention back to our bodies. Place one hand on your shoulder, and the other just below your armpit. Hold yourself in that place and maybe even give a good squeeze. 

If you struggle with anxiety, panic, or painful flashbacks frequently, I encourage you to reach out to a mental health professional. My contact information is listed below. I love working with clients to identify skills that help them cope with anxiety and trauma symptoms, and I am happy to explain more about what grounding is, as well as the science behind it.

Happy Grounding,

Maggie