Written by Samantha Carter
One thing’s for certain–life’s hard for everyone. Whether you’re having a bad day or dealing with some extra difficult situations like mental illness, trauma, grief, or loss, these 25 grounding techniques can help you stay present, manage your mental health, and enhance your overall well-being. Take a moment for yourself today. You won’t regret it.
1. Deep Breathing
Deep breathing exercises can instantly calm your mind and body. Try the 4-7-8 technique where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat the process several times. Some other popular breathing techniques include diaphragmatic breathing, box breathing, alternative nostril breathing, breath counting, resonate breathing, and more.
2. 5-4-3-2-1 Technique
Another grounding exercise you can try is something known as the 5-4-3-2-1 technique. Engage your senses by identifying:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This tool can help anchor you in the present moment to help get your nervous system back online.
3. Mindful Walking
Try taking a walk and focusing on the sensation of your feet touching the ground. This is especially impactful when you walk barefoot on any type of organic earth material. Notice any sights, sounds, and smells around you. This approach can help reduce stress and increase overall awareness through mindfulness consciousness.
4. Body Scan
Another thing you can try is lying down or sitting comfortably while mentally scanning your body from head to toe. Notice any tension or discomfort that arises, and consciously try to relax and breathe into those areas. So often, our emotions and trapped energies are stored in our bodies. If we can learn to identify where things are coming from, it can help us to get one step closer to releasing and healing it.
5. Progressive Muscle Relaxation
Progressive muscle relaxation is another technique used for grounding and stress relief. Start by tensing and then relaxing each muscle group in your body, starting from your toes and working up to your head. This can help reduce physical tension and promote total body relaxation.
6. Visual Grounding
Look around you and describe your surroundings in detail. Focus on the colors, shapes, and textures of objects that bring your attention to the present moment. Try to let go of any attachments you might have to your visual surroundings, and instead imagine each thing like a cloud passing by in the sky. Being an observer of your physical surroundings can help you learn to bring more objectivity to your everyday life circumstances.
7. Counting Backwards
For quick relief and grounding, try counting backwards from 100 in increments of 3. This requires concentration and can distract you from anxious thoughts.
8. Holding an Object
You can also try holding an object, such as a stone or a piece of jewelry, and focus on its texture, temperature, and weight. This tactile sensation can help ground you and you might even find that certain elements have different effects on your energetic body.
9. Listening to Music
Music can be a powerful grounding tool. Listen to your favorite music or a soothing playlist and pay attention to the lyrics, melody, and rhythm. Also, pay attention to how each song makes you feel while remaining nonjudgemental throughout the process.
10. Savoring Food
By eating slowly and mindfully, you can ground yourself back into the present moment. Focus on the taste, texture, and smell of the food you are consuming. This practice can not only help ground you, but it also helps you to appreciate the food you are eating more.
11. Cold Water Splash
For a brisk awakening, splash cold water on your face or immerse your hands in cold water to bring yourself back to the present moment. This sudden sensation can jolt you back into your body and trigger some of your physiological and psychological responses.
12. Aromatherapy
Use essential oils or scented candles to engage your sense of smell. Lavender, chamomile, and eucalyptus are known for their calming properties and can be used to help bring you back to your senses.
13. Grounding Affirmations
Repeat grounding affirmations to yourself, such as “I am here,” “I am safe,” and “this too shall pass.” Positive affirmations can reinforce a sense of security and promote productive neural pathways.
14. Creative Expression
Engage in creative activities like drawing, painting, or writing. Channeling your emotions into art can be a therapeutic and grounding experience.
15. Yoga
Practicing yoga can help you to connect with your body and breath. Poses that focus on balance and stability, like tree pose or mountain pose, can be particularly grounding. Yoga can be as fast-paced or as slow as you want it to be. It is also a highly adaptable activity that is perfect for individuals of all abilities and fitness levels.
16. Nature Connection
Nature has a way of calming people down and bringing them back to the present moment. Therefore, it’s important to spend time in nature to reconnect with yourself and ground back to the earth. Sit under a tree, walk barefoot on the grass, or simply observe the natural world around you. Nature has both a calming and stabilizing effect.
17. Guided Imagery
Another thing you can do to help ground yourself is listen to guided imagery recordings that lead you through a peaceful scenario, like a beach or a forest. Visualizing a calm place can help reduce anxiety and support mental wellness.
18. Pet Therapy
Spend time with a pet or animal. Petting an animal can release oxytocin, a hormone that promotes feelings of happiness while reducing stress levels.
19. Journaling
Consider writing down your thoughts and feelings. Journaling can help you process your emotions while gaining meaningful perspectives on your experiences. You can also use journaling as a tool to unpack your internal struggles with a mental health professional.
20. Physical Exercise
Engage in physical activity, whether it’s a workout, dancing, or a simple stretch. Exercise releases endorphins, which can improve your mood and ground you in the present.
21. Tactile Grounding
Use tactile objects like stress balls, fidget spinners, or textured fabrics to engage your sense of touch and keep you rooted in your physical body.
22. Mantra Meditation
Additionally, try repeating a calming mantra or phrase, such as “om” or “peace.” Repetition can help you center your mind and promote relaxation. It can also help you create new thought patterns to override problematic core beliefs.
23. Self-Soothing Touch
Place your hand over your heart or give yourself a gentle hug. This self-soothing touch can create a sense of comfort and grounding. By showing yourself some love, you can feel immediate relief in knowing that you can show up for yourself, no matter who is or isn’t there for you.
24. Mindful Bathing
Take a bath or shower and focus on the sensation of the water on your skin. This can help give your body and mind a gentle reset to move on to the next task or activity. Use fragrant soaps or bath oils to enhance your experience and take as much time as you need to relax and unwind.
25. Practicing Gratitude
Reflect on the things you are grateful for. By writing a gratitude list, you can shift your focus from mental distress to appreciation. That doesn’t mean you don’t still have difficult things to deal with, but taking inventory of the good can help you ground in some positive emotions as well.
Getting Grounded With All Points North Lodge
Grounding techniques are powerful tools that can help you to stay present, manage stress, and promote overall mental wellness. It’s important to experiment with different techniques to find what works best for you and to remember that mental wellness is a journey, not a stagnant destination. It takes constant work and dedication and it’s okay to need help with it at times.
If you or someone you know is struggling with mental health issues, don’t hesitate to reach out for support. Here at All Points North, we take a holistic approach to mental wellness. That’s why we offer both traditional and alternative treatment options. From therapy to medication management, deep TMS, ketamine treatment, and more, we’re here to help you do a lot more than just getting grounded.
Book a free consult today or call 855-232-8217 to take the first step towards a healthier, happier you.
References
- “5-4-3-2-1 Coping Technique for Anxiety.” University of Rochester Medical Center, www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx. Accessed 12 June 2024.
- “Diaphragmatic Breathing Exercises & Benefits.” Cleveland Clinic, my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing. Accessed 12 June 2024.
- “Exercise and Stress: Get Moving to Manage Stress.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 3 Aug. 2022, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20and%20stress%20relief,-Exercise%20increases%20your&text=But%20exercise%20also%20has%20some,%2Dgood%20neurotransmitters%2C%20called%20endorphins.
- “How Box Breathing Can Help You Destress.” Cleveland Clinic, Cleveland Clinic, 30 Apr. 2024, health.clevelandclinic.org/box-breathing-benefits.
- Levinson, Daniel B et al. “A mind you can count on: validating breath counting as a behavioral measure of mindfulness.” Frontiers in psychology vol. 5 1202. 24 Oct. 2014, doi:10.3389/fpsyg.2014.01202
- Marshall-Pescini, Sarah et al. “The Role of Oxytocin in the Dog-Owner Relationship.” Animals : an open access journal from MDPI vol. 9,10 792. 12 Oct. 2019, doi:10.3390/ani9100792
- “Nadi Shodhana: Alternate-Nostril Breathing Benefits and Risks.” WebMD, WebMD, www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing. Accessed 12 June 2024.
- “Progressive Muscle Relaxation (PMR) Technique for Stress & Insomnia.” WebMD, WebMD, www.webmd.com/sleep-disorders/muscle-relaxation-for-stress-insomnia. Accessed 12 June 2024.
- “The Science of Cold Water Shock.” Splash NI, 11 Jan. 2024, splashni.com/blog/article/the-science-of-cold-water-shock/.
- Steffen, Patrick R et al. “The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood.” Frontiers in public health vol. 5 222. 25 Aug. 2017, doi:10.3389/fpubh.2017.00222
- “What Is 4-7-8 Breathing? The Benefits of Mindful Breathing on Health and Wellness.” WebMD, WebMD, www.webmd.com/balance/what-to-know-4-7-8-breathing. Accessed 12 June 2024.
