Having a bad day? Feeling stressed and overwhelmed? Anxiety and worry levels going through the roof? These type of experiences can often feel all-consuming and it becomes increasingly difficult to bring your mind and body back to a calmer and safer place.
Being able to recognise what is happening and bring your awareness to the present moment is fundamental in your ability to reduce the stress and unhelpful thoughts and move towards a sense of calm - But, how is this achievable?
Grounding skills are techniques that help manage stress by reconnecting you with the present moment. They anchor you in the "here and now," which is especially helpful when you're feeling overwhelmed by distressing emotions. Grounding is effective because it interrupts racing thoughts and can shift focus away from worries about the past or future . There are many of these techniques, allowing you to experiment and identify which work best for you. Here are some commonly used techniques as an introduction to practice and to help you develop your own Grounding Toolbox:
1. Counting your Breaths
As an introduction, this is a simple breathing technique. Pay attention to your breath and start to count each inhale and each exhale, slowing the breaths as you go:
1. Count 1 as you inhale.
2. Count 2 as you exhale.
3. Count 3 as you inhale.
4. Count 4 as you exhale and so on.
2. Box Breathing
This is another fairly easy technique. Firstly, bring your attention to your breath:
1. Slowly inhale for a count of 4.
2. Hold your breath for a count of 4.
3. Slowly exhale for a count of 4.
4. Wait for a count of 4 and repeat.
If four seconds is difficult initially, start with two seconds and gradually increase.
3. The 5-4-3-2-1- Technique
Find your breath and go through the following steps to help ground yourself:
1. Acknowledge FIVE things you see around you...
2. Acknowledge FOUR things you can touch ...
3. Acknowledge THREE things you can hear...
4. Acknowledge TWO things you can smell...
5. Acknowledge ONE thing you can taste.
Depending on your surroundings and environment, this technique can be simplified by acknowledging at least one or two things from each of the 5 senses.
4. The Self Hug Technique
This is a simple and effective technique with a physical component.
1. Cross your arms over your chest like you are giving yourself a hug.
2. Hold on to your upper arms and squeeze your arms toward your torso.
3. Find the right amount of pressure that feels right for you.
4. Continue squeezing for as long as feels comfortable.
5. Slow and deepen the breath if you can.
6. Repeat if it feels right to do so.
5. Connecting with the floor
This technique can be used either sitting or standing. Place palms together in front of chest and, if comfortable to do so, move shoulder blades together Being barefoot isn’t essential but it will enhance the sensory experience:
1. Press the front of your feet into the floor, feel the resistance and sensation of being connected to the ground.
2. Release and press the heels of your feet into the ground, again feeling the connection with the ground.
3. Release and gently press both feet into the floor, bringing your attention to the sensation underfoot - is it soft, cold, hard, itchy, warm, smooth?
4. Closing your eyes and slowing your breath, if possible, will also enhance the sensory input of the technique.
6. Build a Sensory Toolbox
A sensory toolbox consists of items that connect with your senses and can help to calm, regulate emotions and improve focus:
1 The technique is one that can be developed over time, can be changed or be updated, may consist of one or two items, or be as many as you choose.
2. Explore and find sensory tools that work for you. Take into account that you may need options for when you are at home and away from home, e.g., socialising, work.
3. Items that engage your sense of 'touch’ tend to be most frequently used, but engagement with visuals, taste, sound and smell can all be helpful.
4. Examples of items that might be utilised include - pillows, blankets, soft toys, calming music, sounds from nature, smooth pebbles or stones, specific artwork, silky textured piece of cloth or a particular scent.
5. Creating a sensory toolbox can be fun of itself. Try different options and find those that work for you and enhance your ability to self sooth.
Experiment with these techniques and develop your own personalised 'Grounding toolbox'. So, when those unhelpful and distressing thoughts/feelings emerge, you have the tools to be in the 'here & now' and foster a sense of calm.
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