Grounding Exercises You Can Do Anywhere
What is Grounding
and why would you want to do it?
Whether you're feeling anxious, disconnected, or overwhelmed, grounding techniques can help you find a sense of calm and focus. With practice, you can develop a set of tools that can help you manage stress, improve your mental health, and enhance your overall quality of life.
By focusing on the present moment and physical sensations, grounding exercises can help to calm your mind and body, and reduce symptoms of anxiety. These exercises are an easy and accessible tool that can be practiced by anyone who wants to feel more centered and focused in their daily life.
By bringing your attention to the here and now, grounding can help you break free from negative thought patterns and rumination, which can be particularly helpful for those struggling with depression or anxiety. Grounding exercises have been found effective in reducing symptoms of post-traumatic stress disorder (PTSD) by helping individuals feel more connected to their bodies and less overwhelmed by traumatic memories. By working toward staying connected to your physical surroundings, grounding techniques can also reduce feelings of detachment or disconnection.
Some Useful Grounding Techniques to Try
Deep breathing:
One of the simplest grounding techniques is deep breathing in which deep breaths are taken in through your nose and slowly exhaled through your mouth while focusing on the sensation of your breath moving in and out of your body. Here are some deep breathing exercises to try:
Diaphragmatic breathing involves breathing deeply from the diaphragm rather than shallow breathing from the chest. To practice this, lie down or sit with your back straight, place one hand on your chest and the other on your stomach. Breathe in through your nose and feel your stomach expand. Then breathe out slowly through your mouth, feeling your stomach deflate.
Box breathing involves breathing in for a count of four, holding for a count of four, breathing out for a count of four, and holding for a count of four. Repeat this cycle for a few minutes. You can hold a hand on your chest and on your stomach for this exercise as well.
Alternate nostril breathing involves breathing in through one nostril (placing a finger over the other nostril), holding for a few seconds, and then switching nostrils and breathing out through the other side. Repeat this cycle for a few minutes, alternating nostrils.
Mindfulness meditation:
Mindfulness meditation involves paying attention to your thoughts, feelings, and bodily sensations in a non-judgmental way. Sit in a comfortable position and focus on your breath. Whenever your mind wanders, just notice it and be kind to yourself; it’s not unusual or wrong for your mind to wander. Gently bring your attention back to your breath.
Physical activity:
Engaging in physical activity, such as going for a walk or doing yoga, can help you become more grounded in your body. Focus on the physical sensations of your movements, such as the feeling of your feet on the ground or the stretch in your muscles.
Being still and noticing:
Sitting in a chair or standing, feel your feet flat on the ground, connecting yourself to the earth. Simply pay attention to the feeling of your feet on the ground - you are here, you can be present.
Notice sensations in your hands or feet. If you become still and quiet, and focus on your hands or your feet, you will notice sensations within them - a feeling of energy working through your nerves, perhaps a tingling. Focus on these sensations in the moment until you can start to feel more present and calmer.
Sensory grounding:
Sensory grounding involves using your senses to become more aware of your surroundings. Begin by taking a few deep breathes, then focus on what can be seen, heard, smelled, tasted, and touched, in that moment. For example, you might focus on the feeling of the sun on your skin or the sound of birds chirping, the smell of rain, etc.
Progressive Muscle Relaxation:
Progressive muscle relaxation (PMR) involves tensing and relaxing different muscle groups in the body, starting with the feet and working up to the head. In PMR, you will tense a specific muscle group for 5-10 seconds, then relax the muscles for 10-20 seconds before moving on to the next muscle group. This process is repeated for each muscle group in the body. By focusing on each muscle group and intentionally relaxing the muscles, individuals can become more aware of their physical sensations and learn to let go of tension and stress. This technique can help to reduce physical tension and promote relaxation.
Other grounding techniques include sensory-based activities such as holding a cold object or smelling a calming scent, and distraction techniques such as counting or reciting a favorite poem or song. These techniques are designed to help individuals manage their emotions and stay focused on the present moment, rather than getting caught up in worries about the past or future.
Grounding techniques are a powerful tool for managing stress and anxiety. By bringing your attention to the present moment, you can become more calm, centered, and focused. Experiment with these techniques and see which ones work best for you. With regular practice, grounding exercises can become a valuable coping tool that you can use to become more calm and present in your daily life and better manage your overall well-being.
We all experience anxiety, stress and overwhelm in different ways. Meeting with a therapist can help you find the best ways for you to work through these emotions and to better understand them. At Birches Counseling, we offer a safe and supportive environment to talk about the challenges you may be facing. Anxiety can be isolating, and it can feel like no one understands what you’re going through. We can help you feel heard and validated, and provide you with a fresh perspective on your situation. In therapy with us, you can work toward identifying the root causes of your anxiety, and further develop coping strategies to manage your symptoms, with our support.
We offer a free 15-minute consultation.
See more information about Birches Counseling in the link below.
