- What is grounding and why is it helpful?
- How does it make you feel safe?
- What are popular forms of grounding out there?
- What are some unhinged forms of grounding that I can try?
What is grounding?
‘Grounding’ is a tool that can help you get out of your head and into your body.
When you’re feeling really stressed, anxious or overstimulated, it can be very easy to stay in those loops, it’s like a roundabout you can’t get off of or exit. Finding some different forms of grounding can help you ‘exit’ that state or ‘jump off the roundabout’, depending on which form of roundabout you can better imagine in your head!
At its heart, grounding gets you to focus on your 5 senses: sight, touch, hearing, smell and taste.
Why does grounding make you feel safe?
Your brain is constantly searching for signs in your body of safety or danger. Think of your brain, scanning the whole of your body for any input that can give it clues on your current state.
If you’re stressed or anxious, you’re unlikely to stop to really pay close attention to that cute dog crossing the road with its owner, or how good something or someone smells, or the taste of your food or drink.
But if you are taking the time to do these things, to really notice them, this is sending signals to your brain, from your body, that you are safe.
What popular forms of grounding are out there?
5-4-3-2-1 for grounding.
Name in your head or aloud:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Pro: There are some brilliant and beautiful infographics out there on the internet if this technique you can print out or save on your phone.
Con: It can be really hard to remember which sense goes with which number if you don’t have a visual prompt. This creates anxiety for some people.
Instead, try this alternative: Just noticing everything you can see, not a specific number. Once you can’t come up with anything more, move on the next sense you can think of.
Breathing exercises
Box breathing: Breathe in for a count of 4, hold your breath for a count of 4, and exhale for a count of 4. Repeat until you feel calmer.
4-6-8 breathing: Breathe in for a count of 4, hold your breath for a count of 6, and exhale for a count of 8. Repeat until you feel calmer.
Hate holding your breath during breathing exercises?
Try this alternative: Just breathe out longer than you breathe in.
It doesn’t matter how many counts you’re breathing for, as long as the number of counts that you breathe out is longer than you breathe in. Repeat until you feel calmer. This may take 2-5 minutes to have the full effect. This sends a message of safety to the brain that you’re safe.
Ice, ice baby (or water)
Try getting a cube of ice and holding it in your hands, or run cool water over your hands.
Pro: It can cause a strong physical reaction and can quickly get your brain out of a stress/anxiety/rumination cycle.
Con: Not very convenient. Limited in when you can use it because you need access to ice or cool water!
Instead, try this alternative: Using really strong mint-flavoured things like breath mints, mint flavoured gum if necessary or peppermint essential oil for that quick, cooling hit.
Visualise your safe place
Imagine you’re some place that you absolutely love and imagine it in as much detail as possible. It could be your bed, your sofa, at a friend’s house or on a holiday. What’s important is that it’s clear enough in your mind that you can picture it in very vivid detail.
The brain can’t tell the difference between what’s real and what is very strongly imagined, so instead of imagining the worst case scenario, imagine your best case scenario by imagining your safe place in stressful or overwhelming situations. You can do this with your eyes open or with you looking down towards the ground to help you focus.
To help, visualise…
What comforting textures are in that safe place? What can you feel?
Is there anyone there with you or are you alone? Or maybe you’re with a pet?
What does the space look like around you? What can you see in your safe place to the left of you, in the centre, to the right?
What can you you hear? Is there music playing? The sounds of waves crashing at the seaside? Laughs or giggling? Purring? Silence?
Are there any strong smells? Maybe fabric conditioner? Perfume/cologne? Foods or drinks you love?
What are some ‘unhinged’ forms of grounding I can try?
Okay, so you have read the typical recommendations for grounding, how about some suggestions with a bit more personality!
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