Quick and Simple Grounding Techniques

What are grounding techniques?

Grounding techniques are almost always mindfulness techniques which facilitate you focusing on the here and now. These are helpful because oftentimes we feel anxious only when our minds begin to focus on something in the future or the past. There’s usually not much in the here and now that is distressing to us. After all, the fleeing-from-tiger days are over for most of humankind. Even when it may feel that there is something distressing going on right now, if you break it down you will often find that the distress is a fear of something in the near-future rather than something currently happening.

Here’s a few techniques that are quick and easy to use:

Four Square Breathing

You really can’t claim there’s not enough time to do a grounding exercise when even the Navy SEALs do this one. Here’s how it works:

1. Inhale through your nose for 4 counts

2. Hold your breath for 4 counts

3. Exhale through your mouth for 4 counts

4. Hold your breath for 4 counts

Repeat this 4 times. Hence - four square breathing. Just remember the number 4. Compare how you feel before and after this exercise.

Visualization

This technique can be extremely helpful if you find yourself anxious in situations which occur repeatedly in your life. Here’s how it works:

1. Close your eyes and imagine the beginning of the situation which normally makes you anxious.

2. Instead of imagining how you usually react, picture yourself handling that situation in your ideal way. What would that look like? What would you be doing differently? How would you be perceived?

3. Imagine yourself leaving that situation confidently and at ease.

The more detail the better. This will not only help you reduce anxiety leading up to the situation but also help you in the situation next time because you will likely be thinking about your visualization even if only on a subconscious level. This will help you act more in accordance to your visualization. Think of it as a dress rehearsal or studying for a test. The more you practice, the better you will do. Even though you will obviously be more nervous during the real thing - you will certainly be more prepared and feel more confident.

Progressive Muscle Relaxation

This technique is most useful when you are attempting to wind down before bed or after a stressful event. Here’s how it works:

1. Lie down flat on your back on a comfortable surface such as a bed, couch, or rug.

2. Close your eyes and let your body relax naturally.

3. Starting from your feet and slowly working your way upwards towards your head, imagine each individual muscle relax and become heavy. Take your time as you move through each muscle group.

4. Imagine the bed, couch, or floor supporting your weight completely without effort.

5. Once you have worked through all muscle groups, lie completely relaxed for a few minutes before slowly beginning to move normally again. Avoid abrupt changes in position or interruptions.

There are good guided videos on youtube you can watch to help facilitate any of these exercises. Using these exercises can usually be just as effective as medications taken as needed for anxiety. The key is to focus on simplicity and effortlessness. You are more likely to actually do these exercises when you view them as simple, helpful tools. If these don’t work - don’t panic. There are so many others you can try. Most people don’t respond the same way to each exercise.

Please reach out or schedule an appointment here for more specific help to your individual situation.