Grounding wasn't something we wanted as a kid. Stuck in our rooms and can't hang out with our friends? Heck no. But in a therapy or mental health context, grounding can be exactly what we need to get out of our heads and focus on the moment.
So do you tell everyone you are off limits for 3-7 days? Maybe! But that's actually more self care and not a coping skill. Grounding is meant to be used in the moment and can take as little as 2 minutes (depending on your needs)
Grounding techniques usually include the 5 senses (I even reference it as such with most of my clients instead of 'grounding skills'). Focus on what you see, hear, feel, taste and smell. Here are some tips for each sense:
Sight: Intentionally describe what you see to yourself (not out loud, in your head). Note colors (if applicable), designs, and each object in relation to those around it (next to, on top of, etc).
Hear: Listen to the noises you hear and point them out to yourself. If you hear voices, it isn't necessary to try to focus on what they are saying but rather focus on the rhythm of the voice.
Feel: Touch the objects around you and note things such as texture, softness/hardness, and temperature. Also, besides your hands, what other parts of your body are touching something? Note the contact with chairs, keyboards, pens, etc, and where your body is in contact with it (back/shoulders, hands, fingers, etc).
Taste and smell: These are sometimes fewer to note unless you are cooking or eating at the time. Outside also brings more smells than inside. But just because they are fewer, doesn't mean it's okay to skip them. Still search for them.
Try the above during different parts of your day such as brushing your teeth, eating a meal, or walking down the hall. Some people stop and take a moment to sit in order to focus on them but you can incorporate it into daily activities too. Grounding can help reduce your stress and anxiety and help with getting refocused.
Tell me about your experience with grounding. Have you used this skill before? How did it help you best?
Comments