by: Kimberly Charleson
Picture it: You’re walking into a packed room about to present your school project to your peers or present a sales pitch to your boss. Your heart is pumping, hands are sweating and you’re thinking back to your past public speaking mishaps…. Yikes. It feels like there’s no way to control your feelings and get through what you have to do. What now?
Grounding Techniques
Thankfully, there are ways to manage this. Grounding techniques are used for anxiety as well as other difficult feelings like PTSD flashbacks, self-harm urges and more. Some techniques can be done mentally, and others require a physical component – All are quick, easy and will help you regain control when you feel overwhelmed.
Here are 5 quick and easy grounding techniques to try next time you’re feeling anxious or otherwise out of control.
1. List Things around You
Take a step back and look around. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
You can do this anywhere, and if you say them in your head nobody will even notice that you’re doing it. By concentrating on what’s around you, you are brought into the present moment changing the focus of your brain and each individual sense.
2. Deep Breathing
Yes, it’s probably the most obvious one, but if it’s done correctly it can calm your heart rate and relax your body in a pinch.
A common breathing practice called “4-7-8 breathing” is widely practiced. This technique will have you empty your lungs of air, and then breathe in for 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds.
3. Feel Your Body
When your brain is a mess and your body is going berserk, it can help to bring the focus to individual body parts.
To do this, think about the hair on your head, the wrinkles in your forehead, the teeth touching your lips, your toes in your shoes. This physical technique helps you to move through the difficult time and trick your brain into thinking about something solid, sure and constant.
4. Go Outside
Whether you go for a walk or go and hold a tree, there are countless ways to use grounding techniques when in nature.
It is proven that the outdoors can reduce stress. The fresh air and sun will promote positive chemicals in the brain, to begin with, and by grounding yourself you are helping to bring your brain and body back to center and into the present moment.
It might sound funny, but holding a tree is another proven way to relax and bring yourself to the present.
5. Recall a Familiar Phrase or List That Reminds You of Positive Times
By repeating a positive mantra, or listing things you know and love, it can draw your attention away and will distract your mind and body from the distress at hand.
For example, naming streets in the neighborhood your childhood home was/is in will challenge you a bit and if you have pleasant memories of that home, it will distract your mind with positive memories.
Keep in Mind
Next time you are slapped in the face with anxiety or overcome with sad memories, try these techniques. By utilizing physical grounding techniques, you can easily trick your mind into focusing on the present moment.
Mental grounding techniques can be used as a great distraction to calm your mind and get through the tough feelings. There’s no doubt you will experience anxiety and other tough feelings, but you should arm yourself with tools to get through it the best way you can.
Kimberly Charleson is a freelance writer, blogger, copywriter, and social media manager for hire. She is a millennial mental health advocate and dog mom living in upstate New York. See what she’s doing on her website, Instagram, and Twitter.
