What Is Grounding?
If you have ever experienced a situation where you did not feel in control of yourself or your environment, you may have been having an episode. Maybe it was a moment of panic. Maybe intrusive thoughts that simply would not stop. Flashbacks or stress, or emotions—any of these things that have the ability to overwhelm you or keep your mind stuck in a loop you can’t get out of.
Anxiety grounding is a technique that can help.
It is a therapeutic coping practice counselors use to help patients return to the present moment. It is exercised on patients and individuals who struggle with anxiety, depression, intrusive thoughts, and PTSD.
Contact Story Wellness
Benefits of Grounding for Anxiety
Part of what makes grounding so effective is that it incorporates the five senses. What you see, smell, taste, hear, or feel cannot be denied and can only happen presently. Therefore it’s a crucial device for returning to the present moment. The purpose of grounding is to build up mental blockages during times of need to help accomplish daily responsibilities and enjoy special moments.
According to research reported by the National Institutes of Health, grounding may:
- Improve sleep
- Improve mood
- Lessen chronic pain and fatigue
- Reduce blood pressure levels
- Decrease stress and anxiety
Techniques for Anxiety Grounding
Once more, living in the moment involves using touch, taste, smell, hearing, and sight to interact with one’s physical surroundings. Therefore, it is most successful when incorporated into daily life. The difference is that grounding is a meditative method done mechanically and with focus.
So whether savoring your food, exercising, or even bathing, it is about which method is most effective and fitting for the moment.
If you are already familiar with wellness practices such as meditation, you will know that focusing on breathing, counting your breaths, or thinking about the words “in” and “out” can calm you. Additional techniques include touching comforting objects, counting steps, and inhaling scents that you like, such as perfumes and incense.
Here are a few to consider:
- Taking slow, deep breaths and focusing on the sensation of the breath moving in and out of the body.
- Noticing the body’s physical sensations, such as the weight of the feet on the ground, the feeling of the sun on the skin, or the texture of an object in the hand.
- Naming things in the immediate environment, such as objects’ colors, buildings’ shapes, or birds’ sounds.
- Using positive affirmations or mantras to reinforce feelings of safety and control, such as “I am here, and I am okay.”
- Engaging in physical movements, such as stretching or walking, to help connect with the body and release tension.
- Using sensory tools, such as stress balls, essential oils, or weighted blankets, to help ground the body and calm the nervous system.
When to Use Grounding
The symptoms of mental illnesses are notorious for interfering with daily life. Use the above techniques in distress, anger, sadness, or loneliness as they correlate to negative thoughts that can remove you from the moment.
Being proactive with grounding is also often successful; in bed, right before sleep, is usually when people’s thoughts tend to wander. Sometimes it’s not the right time to ground oneself.
Taking a moment to step away from an argument or distressing issue before grounding yourself will allow you to refocus on the present moment. Ultimately, learning triggers and facing them proactively is key.
Going Further
If you find yourself using anxiety grounding frequently, this is good and a form of self-care. However, it could also mean there are deeper issues. Various mental health issues, such as anxiety, trauma, and depression, can be temporarily alleviated with grounding techniques. But for long-term care, the best treatment is to talk to someone who can help.
Our team of mental health professionals at Story Wellness has vast knowledge and experience that can help you find the best path toward healing and wholeness. Please call us today to learn more about our mental health intensive outpatient program in Orange County or any other modalities to help you find a better version of your Story.
To talk more about grounding for mental health, or talk about which treatment in Southern California is best, call Story Wellness at (866) 476-2823.
