Grounding: How to Stay in the Present Moment
by Katie O’Hara
Have you ever been in a situation where you are wrapped up in your thoughts, the “what ifs,” or pretty much anything besides that current moment? Does this bring up strong emotions or distract you from being productive? If you said yes to any of this, you are not alone! This is one way anxiety presents itself in the body. It’s important to have tools in our toolbox to help bring us back to the present moment. One way to do this is by using a skill called grounding.
Grounding techniques are strategies that can help a person manage traumatic memories or strong, heavy emotions. The purpose of grounding techniques is to allow a person to step away from negative or racing thoughts, or flashbacks and really hone in on the here and now.
One thing to love about grounding is there are so many types to choose from. They can be quick strategies (like taking three deep breaths) or longer, more formal exercises (like meditation). It’s all about finding what works for you and running with it! With so many options, a common question I get is, “Where do I start?” Here are a few different ways or types of grounding skills you can try:
1. Body Scan
During a body scan, you intentionally focus on different parts of your body. For example, if you are seated, then you might focus on the parts of your body that make contact with the ground or the chair. You then shift your attention to other parts of your body. This can be done by scanning your body from your toes to your head (or vice versa), noticing the sensations you experience as you complete the scan.
2. Reorientation
Take a moment to look around you (whether you are outside, in the office, or at home — this can be done anywhere!). Using your five senses, identify five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste right now. You can do this once or repeat, identifying new sensations each time.
3. Breathing
Taking time to really focus on your breath. Sometimes, counting can make it easier. This is referred to as “box breathing.” Inhale for a count of 4, hold for a count of 4, and then release to a count of 4. Repeat as many times as needed, really taking the time to focus on the breath and counting with each inhale, hold, and exhale.
4. Mindful Walking
Carve out some time to take a walk. You don’t have to have a destination in mind, and you don’t need to set a time limit; just walk. Take note of your breathing as you walk, and notice how your foot responds when it touches the pavement or ground. This can be done with shoes or barefoot, in the grass if possible, to add a level of sensation.
Be Mindful About Using These Methods
One other thing to note: It’s important to be mindful about using these methods, which are distractions in and of themselves, as a grounding technique. Distracting too much can be a way of avoiding issues. Be sure to eventually return to any issue and address it after utilizing your grounding skill. With these exercises, you are “bookmarking” the issue for later so you can return to it later when you have a clearer mind and can really focus on what is going on.
Anxiety Can Be Overwhelming — Counseling Can Help
Anxiety can be challenging to deal with on your own, but with a little help from the professionals at Clarity, you can gain more tools to feel more in control. You! Ready to schedule therapy at our Wilmington counseling center? Contact us today!
References
- Nortje, A. (2021, May 2). 10+ best grounding techniques and exercises to strengthen your mindfulness practice today. PostivePsychology.com. https://positivepsychology.com/grounding-techniques/
- Raypole, C. (2019, May 24). 30 grounding techniques to quiet distressing thoughts. Healthline. https://www.healthline.com/health/grounding-techniques#mental-techniques
- Tull, M. (2019, November 11). Grounding techniques for post-traumatic stress disorder: Using the five senses to cope. Verwellmind. https://www.verywellmind.com/grounding-techniques-for-ptsd-2797300
