7 Simple Grounding Techniques For Calming Down Quickly
When your mind is racing mind, grounding brings you back to the here-and-now and is very helpful in managing overwhelming feelings or anxiety. It is a great way to calm down quickly.
Grounding basically means to bring your focus to what is happening to you physically, either in your body or in your surroundings, instead of being trapped by the thoughts in your mind that are causing you to feel anxious. It helps you stay in the present moment instead of worrying about things that may happen in the future or events that have already happened, but you still find yourself going over and over them in your head.
There are many ways to ground yourself when you feel anxious and overwhelmed. The seven techniques explained below have been found useful for most people.
Why Grounding Works To Calm You Down
Why grounding works and the science behind it: When we start to think about something stressful, our amygdala, a section of the brain located in the temporal lobe, goes into action. The amygdala, simply put, is the part of our brain that is responsible for our emotional responses, especially fear. It is great for preparing for emergency events, but sometimes it kicks in to action and detects a threat where there really isn’t any.
Here is a typical process; we have a negative thought about a situation (remember a thought doesn’t necessarily mean it is real), our amygdala says “emergency! emergency!” and initiates changes in our body such as increased muscle tension, rapid heartbeat and faster breathing. The amygdala then interprets these body changes as further evidence that something is actually wrong, which of course further activates it. This creates a vicious cycle where you become more anxious and physically and emotionally overwhelmed.
Thankfully, we can use grounding techniques to break out of this vicious cycle. By re-focusing on your body and what you’re physically feeling, you get out of your head and divert your mind away from anxious or stressful thoughts and into the moment.
7 Grounding Techniques
Practice these techniques when you are not stressed or anxious so they will become familiar. Next time you become anxious, stressed, or stuck in an anxiety attack you will be able to launch into the technique that works best for you.
1. The Grounding Chair
Sit down in a comfortable chair, one where your feet reach the floor. Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly. Bring your mind’s focus to your body. How does your body feel sitting in that chair? "Scootch" your bum right into the back of the seat so the whole length of your back is pressing into the back of the chair. Can you feel the contact between your body and the chair’s surface? If the chair has arms, touch it, is the material smooth or textured? Press your arms down the length of the chair arm, notice how your hands hang off the end. If your chair doesn’t have arms, touch the material on the seat, how does that feel?
Next push your feet into the ground, imagine the energy draining down from your mind, down through your body and out through your feet into the ground. You could picture it as a color filling your body as it goes from top to toe, but this is your image so choose whatever you want your energy to look like. As the energy drains from your head, feel how heavy each body part becomes, your torso feels heavy and now your arms as you relax those muscles. Finally, feel the heaviness go down your legs, through your feet, and down into the ground.
2. The 5-4-3-2-1 Grounding Technique
This second technique gets you to use all your five senses to help you to get back to the present. It starts with you sitting comfortably, close your eyes and taking a couple of deep breathes. In through your nose (count to 3), out through your mouth (to the count of 3).
Now open your eyes and look around you. Name out loud:
5 – things you can see (you can look within the room and out of the window)
4 – things you can feel (the silkiness of your skin, the texture of the material on your chair, what does your hair feel like? What is in front of you that you can touch? A table perhaps?)
3 – things you can hear (traffic noise or birds outside. When you are quiet and actually listening, things in your room constantly make a noise, but typically we don’t hear them.
2 – things you can smell. If you can't seem to smell anything, think of a favorite smell.
1 – thing you can taste (Or think of one of your favorites). Take a deep breath to end.
3. Hold Something and Really Focus On It
Hold an object in your hand and really bring your full focus to it. Look at where shadows may fall on parts of it or maybe there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers.
This can be done with any object you have lying around or if you know you are going into a stressful situation, take one of your favorite small objects and put it in your pocket or purse so you can do this calming exercise on the go.
4. Let Your Thoughts Come and Go
When we are anxious our thoughts about our worries go around and around in our mind. Never ending and building on each other until we feel drained by them so we try not to worry. Whenever you try not to do something it is guaranteed to make you do it more. Instead, observe your thoughts like you are an outside looking in. Just watch your thoughts for a minute. Imagines leaves floating on the surface of a stream. For each thought that comes to mind, allow that thought to take its place on a leaf and watch it blow away in the wind. Or allow the thought to turn into a fish and watch it swim away down the stream. Allow those thoughts to come and go, you don’t need to respond to them.
5. Distract Yourself
There are several ways to distract your mind. Here are a few suggestions:
Pick a color. How many things in different shades of that color can you see around the room or out of the window? Still feeling stressed? Pick another color.
Count backwards by 7, starting at 100. It isn’t that easy and needs you to concentrate. This one can also be helpful to do when you are finding it hard to sleep.
Do a word search or other type of puzzle.
Try to list as many types of birds, colors, flowers, athletes, movies, books or another subject you find interesting.
6. Draw Around Your Foot In Your Mind
Place your feet on the ground and in your imagination pick your favorite color to draw an outline around each foot. Start at the heel and using your imaginary pencil slowly go up the side of your foot to your pinky toe and then make sure you draw around each toe and then go back towards the heel. Repeat on the other foot.
Another quick way to focus on your feet when you are in a stressful situation is just wiggle your toes inside your shoe. Pay attention to the sensation as you move each separate toe. Do some move independently of the others? Tense up your whole foot then stretch it out. Now do the other foot.
7. Get Your Adrenaline-Fueled Energy Out
Sometimes my clients tell me that they just can’t concentrate enough to do any of these grounding exercises because their body seems too pumped full of adrenaline fueled energy. If this is happening to you, it is good to kick-start the calming down process by doing something physical first to get that pent-up energy out and then come back to your favorite grounding techniques.
- Run on the treadmill/elliptical if you have one at home
- Run up and down the stairs
- Take a brisk walk or run outside
- Cleaning up the kitchen, house or backyard channels that extra energy into something useful
- Dance around the house while listening to loud music
When you are physically spent, you can return to trying these techniques to calm down your mind.
*As you can see, grounding helps you get out of your brain and bring your focus to your body. Try them all when you are calm or only slightly worried, and then chose the ones that you like best. Practice them so they are easy to remember when you really need them.