When Grounding is a Good Thing

Ever feel like the world is whirling around you, and you feel “checked out”? When stress is high or you’re facing uncertainty in your life, it’s not uncommon to feel this way. Disconnecting is a defense mechanism to things such as: fear of the unknown, intrusive thoughts, unwanted memories, anxiety about the future, or feeling stuck in the past. When you feel overwhelmed you may pull away from being present or connected to this moment.

 

SIGNS YOU MIGHT BE CHECKING OUT

  • Lack of motivation

  • Racing thoughts; internal noise

  • Overcome with emotions, especially at night or when you’re alone

  • Forgetfulness; not tracking

  • Being on autopilot; not noticing when/how you do something

  • Boredom; lack of enjoyment

  • Avoiding interaction with others

  • Getting lost on your phone or computer

 

There are many strategies to help keep your mind and body working together, anchoring you to the “here & now”. The world is a lot to handle, and being detached isn’t always the healthiest response.

 

TO GET YOU STARTED…

  • Body awareness – notice your body from head to toe; feel hair on your forehead, your shirt on your shoulders, tight muscles, the rate of your heartbeat; curl your fingers, wiggle your toes

  • Look around - pick a color; how many things in different shades of that color can you see?

  • Listen to your surroundings – do you hear birds, machines, cars, people talking, music, a fan?

  • Take a deep breath – smell a cup of tea, an herb or spice, a favorite soap, or scented candle. Notice its qualities (sweet, spicy, floral, etc.)

  • Purposefully taste your food – take small bites; chew slowly; let flavors linger on your tongue

  • Use an anchoring phrase - Say your name and your age. Say where you are now. State what you are doing in this moment. Do this with feet firmly planted on the ground. End with a deep breath.

  • Affirm yourself out loud – “I am strong”, “I’m doing my best”, “I am here and am going to be okay”

 

These strategies are a basic launch to getting more grounded when you’re tempted to check out of being present. Practice even when you aren’t stressed or overwhelmed, so that they come more naturally. Before trying a grounding exercise, rate your level of distress 1-10. Do it again afterwards. How did it change? This can help you get a better idea of which techniques are most effective for you.

 

Grounding techniques can be powerful tools to help you cope with distress and dissociation. Be patient in learning. Focus on your progress rather than on attaining ‘mastery’ of a skill. And do not feel like you have to do this is on your own. Get some guidance, or ask a friend/family member to join you in practicing.

 

 

Heather Kassman