Get comfortable with Grounding
Hey, do you ever feel overwhelmed?
Yeah, me, too.
Do you know who else experiences feeling overwhelmed?
Pretty much everyone at one time or another. It’s a common human experience. Welcome to the club. I’m glad you’re here! Let me tell you about my
fun ideas for how to pull yourself out of that overwhelmed place….
Grounding techniques are exercises you can do to turn your attention away from feelings of overwhelm, anxiety, stress, unpleasant memories, etc. and to help you refocus on the present moment.
Box Breathing / Square Breathing / 4x4 Breathing
When teaching & using this technique in the office, I encourage clients to get into a comfortable position, typically seated, hands and arms relaxed at their sides, to be still and to close their eyes (you don’t have to close your eyes for this to be effective - it’s an option that can enhance the exercise).
Step 1: Inhale for a count of 4
Step 2: Hold that for a count of 4
Step 3: Exhale for a count of 4
Step 4: Hold that for a count of 4
Step 5: return to Step 1 and complete at least 4 rounds
I recommend a minimum of 4 rounds. If you complete 4 and still feel out of sorts, keep going. Listen to your body on this one.
This is my go-to technique to teach and use in session as well as in my own life because breathing is something we’re all capable of doing and are likely
already doing at any given moment. You don’t need equipment or specialized knowledge.
5-4-3-2-1 Technique
This exercise prompts you to notice the details of your environment that you usually tune out.
Name 5 things you can see - objects, interesting shadows, patterns in the floor, etc.
Name 4 things you can feel - this can include picking up an object & examining it.
Name 3 things you can hear - background music, a clock ticking, traffic, wind, etc.
Name 2 things you can smell - notice the scents around you or intentionally smell an object.
Name 1 thing you can taste - having gum, mints or other small snacks handy can help with this part.
Categories
Choose 3 categories, then name as many items as you can in each of those 3 categories. An added exercise can be naming as many items as you can in alphabetical order. Some suggested categories: movies, cereals, cars, cities, countries, sports teams, fruits & vegetables, tv shows, books, colors, animals, famous people.
Mental Exercises
Like the Categories technique, Mental Exercises are discrete and easy to use in almost any situation.
Some examples are:
+ name all the objects you can see;
+ count backwards from 100 by 7 (or by whatever number you choose);
+ spell your full name backwards; do the same with the names of 2-3 other people;
+ describe each step involved in an activity you know how to do well, such as a recipe, sport or craft.
Body Awareness
Focusing on the sensations of your body is an effective way to bring you into the present moment. Pay close attention to the physical sensations of your body at each step:
1. Take 5 deep breaths through your nose and exhale through your mouth
2. Place both feet flat on the floor, then move your toes - wiggle them, curl & uncurl them. Notice the sensation of these movements
3. Make your hands into fists, then release them - 10 rounds
4. Rub your hands together and focus on the warmth & the sound being made
5. Reach your hands above your head and stretch as far as you can for 5 seconds; relax your arms at your sides
6. Take 5 more deep breaths while paying attention to the calm sensation in your body.
I encourage folks to try different techniques until they find what’s most effective for them, and practice, practice, practice. You want to truly get comfortable with a technique you’ll remember to use and remember how to use when you need it. If you’re interested in a deeper dive into grounding or different techniques, let me know! I’d love to help.