Grounding Techniques

Talkspace therapist Joanna Filidor, says, “Grounding techniques are tools used to self-regulate in moments of stress and anxiety. They serve as gentle reminders to stay focused and anchored in the present moment, which is what helps reduce the feelings of anxiety and overwhelm.” Additionally, she says that “Grounding techniques can be anything that brings your attention to the present. When the brain is experiencing a threat (whether it’s perceived or actual), it affects the nervous system similarly as it activates our threat response. Grounding techniques allow for the body to calm itself so that it sends the signal that there isn’t an actual threat present.”

Basically, grounding techniques can aid in switching off that “fight, flight, or freeze” aspect of the brain. These responses often occur when dealing with anxiety, panic disorders, and PTSD. These are simple strategies that can help you disengage from emotional distress (e.g., anxiety, anger, sadness, self-harm). It is a manner to distract yourself by shifting attention to something other than the intense emotions you are experiencing. You may also consider grounding as centring, distracting, creating a safe place, or healthy detachment. Although grounding does not resolve the problem that is contributing to your unpleasant emotions, it offers a temporary way to gain control over your feelings and provides relief. It anchors you and gives you space to calm down, and lets you eventually return and address the problem that is triggering the unpleasant emotions, to begin with. It can be practised anytime and anywhere. 

There are three types of grounding.
You may find that one of these types works better for you, or that each is helpful. 

1. Mental (focusing your mind) 
2. Physical (focusing your senses) 
3. Soothing (talking to yourself in a very kind way)

Step-by-step guide
A publication from the Substance Abuse and Mental Health Services Administration outlines one process on how to employ grounding techniques.

To follow this grounding technique, a person should:

1. Place the feet firmly on the ground.
2. State the date and time.
3. Take slow, deep breaths.
4. State what they can notice in their environment.
5. Remind themselves that they are in a safe place right now.
6. Observe their immediate surroundings and describe items in the environment.

To decrease the intensity of their feelings, a person can use visualization exercises. Some techniques include:

• visualizing turning down an emotional dial
• clenching their fist to hold on to the feelings, then letting them go when they release their fist
• visualizing a safe place through guided imagery
• distracting themselves

Achieving distraction from memories of the past may include:

• focusing on recent or future events, such as a to-do list for the day
• reminding oneself of their present safety
• touching a chair or wiggling the toes to remind oneself of the current reality
• counting or reciting something to return focus to the present

5-4-3-2-1 Technique
Using the 5-4-3-2-1 technique, you will intentionally be mindful of the details of your surroundings using each of your senses. Attempt to observe minute details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.

Some people may prefer practising grounding techniques outdoors, since there is more to see, hear, touch, and smell outdoors. There is also more freedom to move around than indoors.

Breathing exercises
Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. It helps the lungs fill more efficiently. The person consciously engages their diaphragm in order to take deeper breaths. A person will notice their stomach rising and falling. They will also feel an expanding or stretching sensation in the stomach, rather than solely in their chest and shoulders.

To perform basic diaphragmatic breathing :

• Lie down on a flat surface with a pillow under the head and pillows beneath the knees.
• Place one hand on the middle of the upper chest.
• Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
• To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand, while the chest remains still.
• To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.

People should practice this breathing exercise for 5–10 minutes at a time, around three to four times each day.

Categories
The person would choose at least three of the categories below and name as many items as they can in each one. Spend a few minutes on each category to come up with as many items as possible.

Body Awareness
The body awareness technique will bring the person into the current moment by redirecting their attention to sensations in the body. Pay special attention to the physical sensations created by each step.

1. Take 5 long, deep breaths through your nose, and exhale through your lips.
2. Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
4. Clench your hands into fists, then release the tension. Repeat this 10 times.
5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
6. Rub your palms together briskly. Notice and sound and the feeling of warmth.
7. Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
8. Take 5 more deep breaths and notice the feeling of calm in your body.

Mental Exercises
They are used to distract your mind from uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which works best for you.

• Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favourite meal, or tie a knot.
• Count backwards from 100 by 7.
• Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.
• Spell your full name, and the names of three other people, backwards.
• Name all your family members, their ages, and one of their favorite activities.
• Read something backwards, letter-by-letter. Practice for at least a few minutes.
• Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.

Physical grounding techniques

Filidor says, “When selecting a technique, it is helpful to start in the body and work upward to the brain, meaning you want to use tools that call the body first.”

These are some of Filidor’s top physical grounding techniques:

• Breathe: Try what’s called “Boxed Breathing,” in which you’ll breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and so on until you feel grounded. You can also tighten your muscles and release them while breathing, focusing on the breath and practising mindfulness all the way through.
• Stretch: You can practice stretching while you focus on your breath as well, paying close attention to the physical sensations that arise from the activity.
• Exercise: Exercise, again with an emphasis on the physicality of your exertions, is an effective way to get back into your body. Whether simple jumping jacks or a long run on a favourite trail, feeling the sensations of exercise on your body can bring you back from a place of panic.
• Senses: Focus on a particular sensation like holding an ice cube and noticing what it feels like or smelling essential oil.

Cognitive grounding techniques
If you feel very overwhelmed, you can mindfully distract yourself into returning to the present.

As Filidor explains, “It’s important to be mindful about using distraction as a grounding technique. Distracting too much can be a way of avoiding the issue, so if you use distraction as a grounding technique, be sure to eventually return to the issue and address it. With distraction you are bookmarking it for later.”

She recommends what she calls “cognitive grounding techniques” that act as mindful distractions, including:

• Distraction through music, watching TV, or drawing
• Talking to a friend or loved one
• Playing with or simply interacting with a pet

When to use them
Experts suggest that grounding techniques are useful for people experiencing panic or flashbacks of traumatic events. Grounding techniques are particularly beneficial for people who are struggling with post-traumatic stress disorder, dissociation, panic attacks or anxiety since the purpose of grounding techniques is to return the person to reality during a panic attack or traumatic flashback. By focusing on the present surroundings, a person can become more aware of their safe reality and start to feel calmer.
People should seek medical attention if they believe that they have a mental health condition. Together with a doctor, a person can develop an effective treatment plan.

What helps anxiety naturally?
Living a healthier lifestyle can reduce your anxiety naturally. Make sure to take care of your physical health by maintaining a balanced diet, sleeping well, exercising daily, and limiting your alcohol and caffeine intake. You should also adopt habits to support your mental health, like listening to music, meditating, or practising yoga and mindfulness. At times that you’re feeling anxious, you should regulate your breathing by taking deep breaths through your belly, this will naturally lower your heart rate and calm your body. Try to also journal your feelings so that you can identify the source of your unease.

– Urveez Kakalia and Dhara Mehta.