Grounding Techniques!

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Michaela
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Grounding Techniques!

Unread post by Michaela »

For a whole lot of reasons, our minds can get the better of us and take us away from the present. Sometimes it can even be pretty scary and overwhelming. Grounding techniques are a variety of tools that can help bring us back from worries, intense emotions, or anything else on our mind by connecting with our 5 senses: sight, hearing, taste, touch, or smell. You can get creative and personalize a technique to what works for you. I'd love to hear what others have done to help them ground back to the present moment. After all, it takes a lot of trial and error to find what works for you!

For me, I have a couple that I lean on. Sometimes I will go through the rainbow and identify an object around me that is every color. Or in times that I am needing something a little stronger, I will hold an ice cube for a couple of seconds which definitely gives quite the jolt to my tactile senses.

So, what are some of your favorite grounding techniques?
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Re: Grounding Techniques!

Unread post by Elise »

I have a few favourites! The thing with grounding exercises is that even if they don't entirely take away your distress but reduce it for a period of time, and that helps you cope/have a bit of a break, then they are still useful. You can use them as often as you need.

A couple that can even be deployed in a classroom/lecture hall/workplace without notice when needed. I have linked to resources below with the instructions.
  • Grounding Technique: 5-4-3-2-1 Technique : One of the reasons the countdown method works is that it stretches the exercise over 30s-1min which is still as short amount of time but ensures it has your focus for enough time to take effect.
  • Butterfly tapping/butterfly hug : watch the video to see how to do this. There is also a little diagram here. You can also do this subtly in public by alternating tapping of your feet in your shoes or hands on thighs (say when sitting at a desk). Just make sure to alternate left-right-left-right and do it s-l-o-w-l-y with calm, deep breaths. This helps reduce distress as it's actually not possible for our brains to focus on two things at once ("multitasking" is actually switching focus between the two tasks really fast) and so the calming action takes away focus from the distress/anxiety.
Another mindfulness exercise that I like is this self compassion one. I think it demonstrates how we talk to ourselves is really important, and taking a minute to deliberately think though something rather than letting the thoughts swirl can make a massive difference:
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Re: Grounding Techniques!

Unread post by Heather »

I love this question and topic, especially right now.

Above and beyond all else, I get myself outside, in contact with some kind of nature, even when the best I can do is to get outside in the city and get some fresh air and a tiny bit of green. Taking care of my plants inside can also be a way for me to do that, and I can get my hands (and my nose) into dirt by repotting them, or by carefully dusting their leaves. In the best of all possible options, I can get out and take a long walk in the forest. That gets me right and deeply grounded instantly.
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Re: Grounding Techniques!

Unread post by Sam W »

I'm a big fan of the five senses one Michaela mentioned! I've also found that working with animals (either my pets or at a shelter) tends to be really grounding, because I have to be so focused on them instead of being up in my head (I used to joke that one of the shelter dogs was my mindfulness coach because I had to stay in the moment lest she launch her whole, barrel-shaped body onto me).
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