Grounding Strategies
So what is grounding yourself?
Grounding strategies are great to use when you are feeling anxious and stressed out. Grounding strategies are a type of mindfulness and are important because it allow one to be present in the moment, re-organise thoughts and to bring oneself into a calmer mental and physiological state. There are two types of grounding techniques, Mental grounding and Physical grounding.
Mental Grounding
Mental grounding is using your mind to focus your thoughts on things to bring you back into the present moment. Some examples of mental grounding are:
Categories Game: Pick a category, any category and name everything you can to do with that category. You can do this by yourself and see how many you get or do it with a family member or friend and see who wins.
Visualisation: Try to sit down in a quiet space and visualise yourself in a place that is calm and safe. This could be a destination or place you’ve visited before or some place you’ve made up. Picture everything you can see, how you feel in this place, whether its warm or has a cool breeze, imagine what sounds you can hear like waves crashing on a beach or birds chirping nearby.
Safety Statement: Try using this script “My name is_______; I am safe right now. I am in the present not the past, this feeling will pass.” You can say this out loud or in your head, repeat as many times as you want or need.
Physical grounding
Physical grounding is touching and using various things around you to bring yourself back into the present moment. Some examples of physical grounding are:
Digging your heels into the floor: Notice the weight change when you dig your heels in the floor, what muscles are straining to do this? How does it feel when you release?
Touch objects around you: Feel the different textures of objects around you, is it smooth, soft, bumpy or spikey? Does it feel warm or cold when you touch it? Notice the colours you can see and how much it weighs in your hand.
Stretching: Extending your arms and hands out, rolling your shoulder blades back and around, stretch your legs as far as you can, maybe take a small walk and take notice of the different muscles that constrict and stretch to help you take each step.
Here’s a strategy that I like to use when I need to help ground myself into the present moment. It is a combination of both mental and physical grounding.
The Five Senses: Describe in detail 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
If you feel like you need more help or support in regard to grounding strategies, or if you’re concerned about your mental health, feel free to contact us on 8838-8687 or book an appointment online and come in to see one of our friendly Psychologists.