What are grounding practices?
Grounding practices are a set of tools used to assist you in staying in the present moment. These can be used to self soothe and/or calm and manage difficult, overwhelming emotions + sensations. You may already be practicing some grounding or self soothing exercises without even realizing it. Expanding your toolbox of skills can help you find something that allows you to stay balanced and centered in your day to day life.
What does it mean to stay grounded?
At its core, to “stay grounded” means that you have the ability to stay calm and connect to the core of who you are in the face of uncertainty. It means that you aren't controlled by the chaos externally but rather you’re in full control of your emotions, thoughts, values, purpose and the vision you have for your life.
Our world can be incredibly stressful and busy with technology and media bombarding us with constant news, notifications and updates.
This 24/7 flow of information, stimulation and never-ending task lists can quickly skyrocket anxiety levels, which can throw off your whole day or even week. Being grounded is a powerful tool for creating space for your mental + emotional health.
This doesn’t mean that people who stay grounded never get upset or worried, it simply means they are less likely to be completely thrown off by upsetting events, because they are so deeply rooted in their own being.
Some common expressions for what it means to stay grounded:
Staying focused on the present
Being strong in your sense of self-worth
Having a sense of purpose
Deeply trusting yourself
Staying connected to nature
Maintaining balance
Creating space for mindfulness
What are the benefits of grounding?
Grounding techniques are useful when we feel distressed, emotionally overwhelmed, triggered or mentally removed from the present moment.
When stressed, it’s easy to get caught up in negative thoughts - whether a past difficult experience/interaction or the fear of a future situation happening. Think of the last time you felt caught up in a distressing emotion. Your body may have felt tense, your mind may have been in the past, re-experiencing previous experiences or in the future, worrying about what’s to come.
Overtime if unable to learn how to properly cope from these distressing emotions, you may even feel afraid or uncomfortable being in your body. Thus, you may develop unhealthy coping mechanisms or strategies to escape, such as binge eating, drinking or other addictions, dissociating, etc.
Grounding skills are a healthy way to help you feel in control, and are especially helpful in bringing your body back to homeostasis.
Grounding techniques help bring us back into the here and now in a safe way. The more present you are in your body, the calmer + safer you will feel.
When we notice how our body feels in response to different techniques and pay particular attention to the each sensation that feels good, we learn not only that we have more control than we realize, but also which specific tools are helpful. Closing your eyes can help you to hone in to the specific sensations or changes that occur within your body as you try different tools…
How does grounding work?
Grounding is easy to do. Simply focus on some aspect of the physical world, rather than on your internal thoughts (see suggestions below). Focus on the present rather than the past. You can close your eyes and try to pay close attention to what happens in your body when you practice each of these grounding skills. You can try a variety of techniques and rate the effectiveness of each technique in keeping you calm, balanced and centered.
Now, let’s dive into tips for how to stay grounded…
Meditate
Meditation offers you the opportunity to stop, breathe, focus and reset.
When I start my morning with a quick mediation session, it always puts me in the right mindset for following my intentions for the day.
If meditation is new to you, start small with an easy 10-minute morning meditation. There’s no need to jump into an hour at first! And remember that meditation doesn’t have to be perfect. It’s about the connection to the intention - the important thing is to try. Taking a few moments to ponder on your intentions and feelings is an effective way to start your grounding routine.
A few visualizations you can use during your meditation:
envision a shield of light around your being, protecting your energy and setting an intention of grounding.
think of bringing your energy back into your body and making you whole again.
imagine a cord anchoring you downward into the Earth’s energy, making you feel stable and supported.
sense your feet growing deep roots, like a tree.
place one hand over your heart, and the other over your low belly - visualize yourself being deeply connected to the Earth and your heart space.
Earthing
A more literal meaning for being grounded includes getting your feet on natural ground, whether it’s grass or dirt.
Feeling the sensations across the bottoms of your feet can help you reconnect to nature and root yourself in something incredibly stable.
That connection helps relax the body, which in turn relaxes the mind.
For those of us who live in our own heads where it’s never quiet, taking moments to ground ourselves physically + emotionally can feel incredibly soothing.
Journal
Journaling is an incredible tool that can be used to train your brain to recognize patterns and implement good practice once you have accomplished a bit of a routine. Writing down your thoughts on paper can be therapeutic and help bring you back into the present moment.
Here is a complete list of journal prompts you can use to help ground yourself when you’re feeling emotionally distressed:
What is real around me? Make a list of physical things you can see.. What moment am I in at the present time, and why am I journaling?
Identify 5-10 songs that give you the same feeling as the warm sun. Play these songs for the remainder of your journaling.
Think about someone in your life who has made you feel grounded and calm in times of uncertainty. Which attributes or methods did this person use that made you feel grounded? Is it possible to apply those methods to yourself? If so, write how you will commit to that.
Take note of the physical environment around you, focusing on your living space. How does it make you feel? What specifically about these spaces makes you feel a certain way? Take note of color, scent, temperature. Then, brainstorm action you could take so that your living space activates a pleasant state of mind.
How does my breath feel entering and exiting my body?
What can I smell? What can I hear? What can I hear? What can I feel?
How are my emotions right now?
I am safe because _____.
Which task or action I can complete in the near future that I know would help alleviate my stress?
Identify what exhausts you, and what energizes you. What have you experienced today?
What have I learned about myself during the journaling session, and how will I apply the knowledge moving forward?
I am grateful for this day because _____.
Self-Soothe
This is a general technique you can use to self-regulate your nervous system when feeling overwhelmed. When the brain is experiencing a threat (whether it’s perceived or actual), it affects the nervous system similarly as it activates our threat response. Self-Self-soothinig techniques allow for the body to calm itself so that it sends the signal that there isn’t an actual threat present. Here are some examples of ways you can mentally + physically calm yourself down through self-care:
Think of your favorites: movie, color, place, animal, person, season, music, etc.
Get yourself some tea, hot chocolate, coffee, soda, juice or water. Drink your beverage slowly focusing on the sensations of taste, smell and temperature.
Give yourself a regulating hug: place your right hand across your heart and put your palm against your body with your hand under your armpit. Take your left arm across the body towards the right and hold your own deltoid or upper arm close to your shoulder for a calming self-hug.
Take a warm shower or bubble bath
Light scented candles or oil
Play soothing music
Burn essential oils in a diffuser
Go out into the warm sun for 15-30 minutes
Apply a cool washcloth to your face – add lavender essential oil for a calming boost
Practice deep breathing or pranayama
Play, pet (and walk) a pet for 10 minutes or more
Engage in rhythmic activities (knitting, crocheting, biking, swimming, dancing, etc.)
Think of the things you look forward to in the next week (person you will connect with, activity, etc.)
Affirmations
Repeating calming phrases or intentions can also be used as a tool to self-soothe or ground. Here are some affirmations you can use for yourself:
I’m sorry you’re going through this.
I’m here for you.
I love you.
I know this is a difficult time for you.
You are not alone.
I believe in you.
It’s okay to feel this way, it makes sense to me.
I can understand…
You can count on me.
Different strategies work for different people, and there is no “wrong” way to ground yourself. The main aim is to keep your mind and body connected and working together.
I hope that these tips and practices were helpful for you, and I hope that you can implement some of these into your own grounding routine whenever you find it necessary!
All my love,
Jess