Physical Grounding in Times of Stress
The recent resurgence of mindfulness practices has brought awareness to the benefits of grounding exercises like meditation and breath work, but there are other ways to bring instant relief to an overactive mind or sensations of anxiety. Below are a few simple techniques that take a matter of seconds and can be done most anywhere (please don’t try some of these if driving).
- Touching objects in your office or your home. Grabbing tightly onto a chair, touching various objects around you like keys, clothes, a pen and compare their colors, textures and weights.
- Run cool or warm water over your hands while digging your heels into the ground feeling the different sensations of the water over your hands and your legs connecting more firmly to the ground.
- Carry a small grounding object in you pocket like a rock, gemstone or favorite good-luck pendant. This can serve as a reminder to stay in your body and helps to self-soothe if triggered while speaking to someone or otherwise engaged in a way that prevents you from engaging in a more noticeable grounding technique.
- Lay on the floor. This will calm your parasympathetic nervous system and allow you to literally feel grounded. Place your hands on your belly or heart and take 5 deep breathes. Placing your bum against a wall and putting your legs up the wall are another stress reliever and a great way to prepare for bedtime if you have trouble falling asleep.
- Jump up and down, stretch—reaching as far as you can in the air with your arms and roll your head around, walk slowly, noticing each step, saying “left, right, left, right” as you take each step.
- Think of a safe place, your favorite things to do, or something you are looking forward to in the near future. You can also picture people you care about.
- Say a coping statement or mantra such as “This feeling will pass, I can handle this, or this isn’t really me, these are just those pesky thoughts again.” Speaking to ourselves as though we were children can also calm us, “You’re going through a hard time right now, but you’re a good person and you will get through this.”
- Plan a treat or reward for yourself such as a nice dinner, your favorite beverage or a relaxing bath.