Grounding Techniques

Lately, have you found yourself getting lost in your thoughts? Has your mind been racing towards the future or dwelling on the past? Grounding Techniques are a simple and effective way to get out of your head and back in touch with the present moment. Look at the grounding techniques below.  Try them all and use the ones you resonate most with.  Start getting out of your head and into the present moment now!
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The Grounding Techniques
1. 5-4-3-2-1: This technique involves observing your surroundings using all 5 senses. Start by listing five things you see, four things you feel, three things you hear, two things you can smell, and one thing you can taste. Really stop and notice the details of what these things are like.
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2. Dropping Anchor: Sit in a chair and put your feet flat on the ground. Push your feet down into the ground as hard as you can. Hold your left hand in your right hand, palm to palm and bend your arms at a 90* angle. Push your arms together as hard as you can. Spend time focusing your mind’s attention on how your arm and leg muscles feel.
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3. Body Scan: Pay close attention to the physical sensations throughout your body. Start with your feet, and move up through your legs, groin, abdomen, chest, back, shoulders, arms, hands, neck, and face. Spend anywhere from 15 seconds to 1 minute on each body part.
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4. The Power of Scent: Smell can have a powerful effect on the mind. Ever smelled something that brings back a memory or changed your emotions? Why not use the power of scent to ground you? Find an enjoyable scent to focus on like cologne, essential oils, perfume, etc.
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5. Spot the Colors: Take a look around you and name all of the colors you see. Or, tell yourself to look for everything you can find with a specific color.
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6. Grab Any Object: Pick up an object. Look at it closely. Notice all of the smaller, finer details on that object that you didn't pay attention to before. Notice how the object feels as you touch it.
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7. Taste Something Sour: Tasting a lime, lemon, grapefruit or sour candy can shut off your fight-or-flight response that is turned on when you’re anxious. Make sure it is something that makes your mouth pucker.
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8. Square Breathing: Find something square shaped around you. Inhale through your nose to a count of 4 as you glide your vision along one side of the square. Hold your breath to the count of 4 as you glide your vision along the next side of the square. Exhale through your mouth to the count of 4 as you glide your vision along the third side of the square. Hold your breath to the count of 4 as you glide your vision along the last side of the square. Repeat as needed.
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9. Really Listen to the Music: Putting on your favorite song can also help distract you from anxious thoughts. Really pay attention to the details in each sound.
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10. Mental Games: Try counting backwards from 100 by 7’s. Or try listing all of the sports teams you can think of. Try listing all of your favorite movies and try to name all of the actors in them. Do a crossword puzzle. Do an actual puzzle. Build something.