THUNAIGrounding techniques
Why should you practice grounding techniques?
- It provides an immediate relief compared to medication which takes time.
- It anchors you to the present, and removes you from a cycle of repeating thoughts or a racing heart.
- Helps address symptoms of anxiety -- Feelings of insecurity, restlessness, being disconnected from yourself or your surroundings, trouble concentrating, and looping thoughts.
Easy grounding exercises to try:
- Five senses technique: This shifts awareness to your surroundings by identifying sights, sounds, smells, tastes, and physical sensations. In every step, say each item or sensation you identify out loud.First say five things that you can see, then find four things that you can feel, then three things that you can hear, then two things that you can smell and one thing that you can taste. By the end of this, your mind should be away from what was making you anxious.
- Deep Breathing: Breathe in slowly and deeply from your core, and breathe out slowly, imagining all your worry and anxiety leaving your body as you exhale. You may find that counting to four while inhaling, holding for a count of four, exhaling for a count of four, and holding at the bottom for a count of four is helpful in refocusing your thoughts and slowing your heart rate.
- Mindfully Eat or Drink Something: Eat or drink something while focusing on the sensations. Is it hot or cold? How does it taste?
- Meditate: Focus on your breath or your body. Visit “meditation guide” to see why this is useful and how to do it.
- Use Your Voice: Say your name out loud, or pick up a book and read aloud the first paragraph you see, or just read out the ingredients on a bag of chips.
- Mindfully Bathe: Pay attention to the experience while you bathe. Concentrate on the sensations of the water on your skin or the smell of the shampoo.
- Exercise: Exercise doesn't have to be planned or extensive. Jump up and down on the spot. Do some quick yoga poses. Go for a walk or ride a bike if you're able.
- Journal: Writing down your present experiences can help you deal with unwanted thoughts. Please see “Journaling” for tips on how to get started and a discussion about its benefits.
- Remember Wellness: Think back through the last week and remember a time you did not feel anxious. What did that feel like? What can you change to make yourself feel that way again? Remember that anxiety is not forever, and will pass.
- Mindfully Existing: Trace your hands around the physical outline of your body and be aware of your existence in the world. This can help you feel more connected to yourself when your anxiety makes you feel disconnected.
We have a number of these exercises in more detail (Breathing or Journaling) here in Thunai.org. Explore them more and build a repertoire of these exercises so that you can use them when you are down.