Grounding Exercises

Grounding is really important in today’s lifestyle.  When you are

grounded, you feel like you are here, in the physical, in the present. To
be grounded gives your energy a point of steadiness and you will feel
clear, cantered, and strong and focused.  Unfortunately, most people are
unaware that they are ungrounded, and just carry on trying to survive
each day.
As in our society, we are fast becoming disconnected from ourselves due
to technology and being busy "doing" rather than "being", that we have
lost touch. Some people are thinkers, not feelers, so you are in your head
more than you are in your body. You think about your feelings rather
than feel them. If you are ungrounded, you may lack focus/be easily
distracted, feel spacey/scattered/anxious and be easily affected by
what’s going on around you (especially other people’s energy or mood).
You may experience feeling physically, mentally, emotionally or
spiritually drained, or suffer from inflammation, poor sleep, chronic
pain, fatigue or poor circulation.

Not every grounding technique works for every person. Try each
technique and see what one works best for you. Each of them is a tool
that, if you practice, will help you develop your ability to handle the
moments that try to knock you down.
 

 Technique #1: Breathing
Breathing gives you something to focus on and control as well as
providing much-needed oxygen to your brain. It will center you in the
moment, combating your depression or anxiety.
You don’t need any fancy gadgets for breathing, which makes it perfect
for any and every situation. It’s a learnable skill that can be incredibly
effective the more you practice. So how do you practice?
Sit down somewhere comfortable where you won’t be disturbed. Now
you’re ready to start.
01
Inhale through your nose for 4 counts.
02
Hold your breath for 2 counts.
03
Exhale through your nose for six counts.
04
Repeat.
Adjust the heartbeat count as you feel necessary—if you’re combating
depression, try doing longer inhales and shorter exhales; if you’re
combating anxiety, try shorter inhales and longer exhales. As you count
heartbeats, you may find your mind wandering. That’s okay. Just bring
your thoughts back to your breathing and relax into the moment.

Technique #2: Progressive Muscle Relaxation

This particular technique can help reduce anxiety, stress, and muscle
tension. When you’re in intense situations, you can tense your muscles
without realizing it. Progressive muscle relaxation will help you relax
your entire body, and, in the process, relax your mind as well.
01
Pick a muscle group to start with.
(Generally people will start at either the top or bottom of their bodies
and progress up or down.)
02
Tense that muscle group.

Technique #3: Guided Imagery

This technique uses your senses. It guides your thoughts and directs
your mind to a “happy place” where you can calm yourself. Although
it’s happening in your mind, your brain will treat it as though it’s really
happening.
You can walk yourself through an imaginary scenario, or you can watch
videos or listen to recordings that will take you through one.
Technique #4: Mindfulness
Practicing Mindfulness can benefit you in every aspect of your life, but
it’s especially beneficial to keep you grounded in the moment.
Mindfulness can help you regulate your emotions. Depression and
anxiety force you to live in the past or the future, but mindfulness brings
you back to the present. Below is one way to practice mindfulness.
01
Notice your surroundings.
03
Go through all of your senses, focusing on each one for as long as you
can.
05
Don't Forget to Breathe.

As mentioned above, find the grounding technique that works best for
you and keep practicing it. Though your triggering moments may never
go away, you’ll have an arsenal to use against them as you move along
on your healing journey.

Physical techniques

These techniques use your five senses or tangible objects — things you
can touch — to help you move through distress.

1. Put your hands in water

Focus on the water’s temperature and how it feels on your fingertips,

palms, and the backs of your hands. Does it feel the same in each part of
your hand?
Use warm water first, then cold. Next, try cold water first, then warm.
Does it feel different to switch from cold to warm water versus warm to
cold?

2. Pick up or touch items near you

Are the things you touch soft or hard? Heavy or light? Warm or cool?
Focus on the texture and colour of each item. Challenge yourself to think
of specific colours, such as crimson, burgundy, indigo, or turquoise,
instead of simply red or blue.

3. Breathe deeply

Slowly inhale, then exhale. If it helps, you can say or think “in” and
“out” with each breath. Feel each breath filling your lungs and note how
it feels to push it back out.

4. Savour a food or drink

Take small bites or sips of a food or beverage you enjoy, letting yourself
fully taste each bite. Think about how it tastes and smells and the
flavours that linger on your tongue.

5. Take a short walk

Concentrate on your steps — you can even count them. Notice the
rhythm of your footsteps and how it feels to put your foot on the ground
and then lift it again.

6. Hold a piece of ice

What does it feel like at first? How long does it take to start melting?
How does the sensation change when the ice begins to melt?
7. Savour a scent

Is there a fragrance that appeals to you? This might be a cup of tea, an

herb or spice, a favourite soap, or a scented candle. Inhale the fragrance
slowly and deeply and try to note its qualities (sweet, spicy, sharp,
citrusy, and so on).

8. Move your body

Do a few exercises or stretches. You could try jumping jacks, jumping up

and down, jumping rope, jogging in place, or stretching different muscle
groups one by one.

Pay attention to how your body feels with each movement and when
your hands or feet touch the floor or move through the air. How does
the floor feel against your feet and hands? If you jump rope, listen to the
sound of the rope in the air and when it hits the ground.

9. Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear
birds? Dogs barking? Machinery or traffic? If you hear people talking,
what are they saying? Do you recognize the language? Let the sounds
wash over you and remind you where you are.

10. Feel your body

You can do this sitting or standing. Focus on how your body feels from
head to toe, noticing each part.

Can you feel your hair on your shoulders or forehead? Glasses on your
ears or nose? The weight of your shirt on your shoulders? Do your arms
feel loose or stiff at your sides? Can you feel your heartbeat? Is it rapid
or steady? Does your stomach feel full, or are you hungry? Are your legs
crossed, or are your feet resting on the floor? Is your back straight?

Curl your fingers and wiggle your toes. Are you barefoot or in shoes?
How does the floor feel against your feet?

11. Try the 5-4-3-2-1 method

Working backward from 5, use your senses to list things you notice
around you. For example, you might start by listing five things you hear,
then four things you see, then three things you can touch from where
you’re sitting, two things you can smell, and one thing you can taste.

Make an effort to notice the little things you might not always pay
attention to, such as the colour of the flecks in the carpet or the hum of
your computer.

Mental techniques
These grounding exercises use mental distractions to help redirect your
thoughts away from distressing feelings and back to the present.
12. Play a memory game
Look at a detailed photograph or picture (like a cityscape or other
“busy” scene) for 5 to 10 seconds. Then, turn the photograph face-down
and recreate the photograph in your mind, in as much detail as possible.
Or, you can mentally list all the things you remember from the picture.
13. Think in categories
Choose one or two broad categories, such as “musical instruments,” “ice
cream flavours,” “mammals,” or “baseball teams.” Take a minute or two
to mentally list as many things from each category as you can.
14. Use math and numbers
Even if you aren’t a math person, numbers can help center you.
Try:
  Running through a times table in your head.
 counting backward from 100
 Choosing a number and thinking of five ways you could make the
number (6 + 11 = 17, 20 – 3 = 17, 8 × 2 + 1 = 17, etc.)
15. Recite something
Think of a poem, song, or book passage you know by heart. Recite it
quietly to yourself or in your head. If you say the words aloud, focus on
the shape of each word on your lips and in your mouth. If you say the
words in your head, visualize each word as you’d see it on a page.
16. Make yourself laugh
Make up a silly joke — the kind you’d find on a candy wrapper or
Popsicle stick.
You might also make yourself laugh by watching your favourite funny
animal video, a clip from a comedian or TV show you enjoy, or anything
else you know will make you laugh.
17. Use an anchoring phrase
This might be something like, “I’m Full Name. I’m X years old. I live in
City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting
at my desk at work. There’s no one else in the room.”
You can expand on the phrase by adding details until you feel calm,
such as, “It’s raining lightly, but I can still see the sun. It’s my break
time. I’m thirsty, so I’m going to make a cup of tea.”

18. Visualize a daily task you enjoy or don’t mind doing

If you like doing laundry, for example, think about how you’d put away
a finished load.
“The clothes feel warm coming out of the dryer. They’re soft and a little
stiff at the same time. They feel light in the basket, even though they
spill over the top. I’m spreading them out over the bed so they won’t
wrinkle. I’m folding the towels first, shaking them out before folding
them into halves, then thirds,” and so on.
19. Describe a common task
Think of an activity you do often or can do very well, such as making
coffee, locking up your office, or tuning a guitar. Go through the process
step-by-step, as if you’re giving someone else instructions on how to do
it.

20. Imagine yourself leaving the painful feelings behind

Picture yourself:
 gathering the emotions, balling them up, and putting them into a
box
 walking, swimming, biking, or jogging away from painful feelings
 imagining your thoughts as a song or TV show you dislike,
changing the channel or turning down the volume — they’re still
there, but you don’t have to listen to them.
21. Describe what’s around you
Spend a few minutes taking in your surroundings and noting what you
see. Use all five senses to provide as much detail as possible. “This
bench is red, but the bench over there is green. It’s warm under my jeans
since I’m sitting in the sun. It feels rough, but there aren’t any splinters.
The grass is yellow and dry. The air smells like smoke. I hear kids
having fun and two dogs barking.”

Soothing techniques
You can use these techniques to comfort yourself in times of emotional
distress. These exercises can help promote good feelings that may help
the negative feelings fade or seem less overwhelming.
22. Picture the voice or face of someone you love
If you feel upset or distressed, visualize someone positive in your life.
Imagine their face or think of what their voice sounds like. Imagine them
telling you that the moment is tough, but that you’ll get through it.
23. Practice self-kindness
Repeat kind, compassionate phrases to yourself:
 “You’re having a rough time, but you’ll make it through.”
 “You’re strong, and you can move through this pain.”
 “You’re trying hard, and you’re doing your best.”
Say it, either aloud or in your head, as many times as you need.
24. Sit with your pet
If you’re at home and have a pet, spend a few moments just sitting with
them. If they’re of the furry variety, pet them, focusing on how their fur
feels. Focus on their markings or unique characteristics. If you have a
smaller pet you can hold, concentrate on how they feel in your hand.
Not at home? Think of your favourite things about your pet or how they
would comfort you if they were there.
25. List favourites
List three favourite things in several different categories, such as foods,
trees, songs, movies, books, places, and so on.
26. Visualize your favourite place
Think of your favourite place, whether it’s the home of a loved one or a
foreign country. Use all of your senses to create a mental image. Think of
the colours you see, sounds you hear, and sensations you feel on your
skin.
Remember the last time you were there. Who were you with, if anyone?
What did you do there? How did you feel?
27. Plan an activity
This might be something you do alone or with a friend or loved one.
Think of what you’ll do and when. Maybe you’ll go to dinner, take a
walk on the beach, and see a movie you’ve been looking forward to, or
visit a museum.
Focus on the details, such as what you’ll wear, when you’ll go, and how
you’ll get there.
28. Touch something comforting
This could be your favourite blanket, a much-loved T-shirt, a smooth
stone, a soft carpet, or anything that feels good to touch. Think about
how it feels under your fingers or in your hand.
If you have a favourite sweater, scarf, or pair of socks, put them on and
spend a moment thinking about the sensation of the fabric on your skin.
29. List positive things
Write or mentally list four or five things in your life that bring you joy,
visualizing each of them briefly.
30. Listen to music
Put on your favourite song, but pretend you’re listening to it for the first
time. Focus on the melody and lyrics (if there are any). Does the song
give you chills or create any other physical sensations? Pay attention to
the parts that stand out most to you.

Additional tips
Grounding yourself isn’t always easy. It may take some time before the
techniques work well for you, but don’t give up on them.
Here are some additional tips to help you get the most out of these
techniques:
 Practice. It can help to practice grounding even when you aren’t
dissociating or experiencing distress. If you get used to an exercise
before you need to use it, it may take less effort when you want to
use it to cope in the moment.
 Start early. Try doing a grounding exercise when you first start to
feel bad. Don’t wait for distress to reach a level that’s harder to
handle. If the technique doesn’t work at first, try to stick with it for
a bit before moving on to another.
 Avoid assigning values. For example, if you’re grounding
yourself by describing your environment, concentrate on the
basics of your surroundings, rather than how you feel about them.
  Check in with yourself. Before and after a grounding exercise,
rate your distress as a number between 1 and 10. What level is
your distress when you begin? How much did it decrease after the
exercise? This can help you get a better idea of whether a
particular technique is working for you.
 Keep your eyes open. Avoid closing your eyes, since it’s often
easier to remain connected to the present if you’re looking at your
current environment.
Grounding techniques can be powerful tools to help you cope with
distressing thoughts in the moment. But the relief they provide is
generally temporary.

Apps for mindfulness

  Insight Timer
 Smiling Mind
 Stop, Breathe & Think
 UCLA Mindful
 10% Happier