I’m sure I’m not alone in saying that sometimes being a human being feels like a lot of work.
On top of that our brains don’t always seem to get the memo that they can take a break. Maybe we’re thinking about that thing we said earlier or ruminating about whether we left the flat iron plugged in. Sometimes, we feel lethargic and disconnected, like we’re interacting through a fog. Other times there are too many things to do or, maybe, a yearning to feel more deeply connected with the world instead of the sensation of it flying by.
So, yes, the world can be overwhelming, but it’s a very shared, very human experience, and there are ways to help.
A simple grounding technique, for example, can be a powerful tool to help bring you back into your body. Whether physical or cognitive, a grounding technique helps keep us in the present moment instead of slipping into anxiety or freezing. These actions help calm the nervous system and reduce “fight or flight” responses, steering us toward emotional regulation. They stand as a quick anchor against the possibly intense feelings.
Most grounding techniques fall into three categories—cognitive, physical, or soothing—but in truth the buckets we organize the techniques into matter far less than whether they work for you. We’ve compiled a few examples of each below, just to put some options in your toolbelt.
PHYSICAL GROUNDING TECHNIQUES
Breathwork: There are plenty of different breathing techniques to pull on to focus our breath and mind, feeling the air enter our lungs, the sensation of fullness, and the slow roll as you release your breath.
Temperature: Try holding ice or letting hot or cold water run over your hands. The change of stimulus helps us remember we’re in our body, and the simple task helps us change our focus.
Clench Fists: Tighten your fists for a couple of seconds and then release. Feel free to repeat as needed. The quick physical sensation helps divert the brain from whatever it's currently stuck on, disrupting the previous thought pattern.
Stretch: Any stretching, no matter what stretch you choose, helps reduce tension in our body and supports movement. Focusing on the physical sensations as well as the breath as we’re releasing the pent up stress we’ve been carrying in our muscles helps us release some of what we’re holding emotionally and mentally, too.
SOOTHING GROUNDING TECHNIQUES
Weighted Blanket: The deep pressure of a weighted blanket or stuffed animal acts something like a swaddle, and this sensation activates our parasympathetic nervous system to promote relaxation and reduce cortisol.
Sensory Soothe: Take a bath. Feel a soft blanket or a smooth stone. Light a scented candle. Cuddle your dog. Anything that feels comforting or familiar can often be a great way to bring ourselves back.
COGNITIVE GROUNDING TECHNIQUES
5-4-3-2-1: Identify 5 things you can presently see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Pay attention to what’s happening directly around you and how your senses respond. Focus on and give yourself the data of the present moment.
Safe Place: Visualize a happy memory or favorite travel destination. Wherever the location is, let yourself really fill in every corner of it. Imagine what it feels like to be there—the temperature of the air and the ground beneath your feet. Use it to help yourself remember you’re safe, that the world is not ending, that you’re here.
A Favorite Picture: Look at a picture of a loved one. Think about why you love them, what they’re doing, what they love about you. Think about how that feels in your body.
This is certainly not an exhaustive list. There are plenty of different ways to ground. As you discover the ways that work for you, keep them in your back pocket and pull on them when you need to carve out a moment dedicated to you. There is enough time to take a breath and recalibrate, even if it feels like there isn’t.
Written By: Annie Lindenberg