Find Grounding During Mental Storms
Have you ever been caught in an emotional storm in your mind? If so, you’re probably familiar with the painful sensation of getting “caught up” in unpleasant thoughts, memories, or feelings triggered by past experiences or future worries. If you’re sick of being jerked around by emotional storms in your mind, then grounding is for you!
In short, grounding is a way to pull out of the whirlwind of your mind and back to reality. It’s a skill used to self-regulate when things feel out of control. If you’re dealing with intense emotions due to trauma, anxiety, or grief, know you don’t have to navigate this alone! Connect with Wingate Counseling for a personalized grounding plan.
What is grounding?
Grounding is a coping skill that brings you back to the present moment. It’s a way to self-soothe when experiencing intense anxiety or trauma-related flashbacks. Grounding helps you regain mental clarity and live in the here-and-now; AKA, stop missing out on your life! Grounding works by creating sensations or mental states that bring you back to the present moment and distract from the mental pain of flashbacks or intense anxiety.
Top Grounding Techniques
Below are some popular grounding skills that are easy to use and remember!
Pro tip: Don’t wait till a state of mental emergency to test out grounding skills. Make sure to practice a few when you’re calm to be ready for the real test!
Connect to the present.
One of the most popular grounding techniques is 5-4-3-2-1. This exercise uses your sense to connect to reality. This skill is great because it forces you to do mental work to notice small details that you’d usually tune out during a mental storm.
Name 5 things you can see (objects in the room, small details in your surrounding)
Name 4 things you can feel (objects touching your body, textures of your clothing, the temperature on your skin)
Name 3 things you can hear (close and distant sounds, your voice as you speak)
Name 2 things you can smell (food or objects nearby, the air around you)
Name 1 thing you can taste (the taste of your mouth, flavors of food or candy)
Connect to your body.
Anchoring through your body is a great way to connect back to reality! You can create bodily sensations with this simple exercise. Make sure to pay close attention to how each part of your body feels and use playful curiosity to calm your inner world.
Squeeze your hands into fists and hold for 3 breaths. Notice the effort exerted as you breathe. Release the tension and notice the sensation in your hands now. Repeat 3 times.
Stomp your feet right foot, then left foot with medium intensity on the floor. Notice the sensation created after each stomp. Repeat 3 times.
Reach your hands over your head like you are trying to touch the ceiling. Hold for 3 breaths, then release. Notice the sensation in your arms now. Repeat 3 times.
Give your brain a job.
Your brain wants to think and solve problems; that’s what the brain does! However, when experiencing flashbacks or intense anxiety, this typical brain function can be painful. Instead of resisting, try giving your brain a job to do. Set a timer and spend a few minutes naming answers for the categories below.
Streaming Services Sports Teams Clothing Brands Dog Breeds Healthy Foods Countries Hot Beverages Holiday Songs House Plants Slang Words Famous People Summer Activities
Take Away
Keep in mind that coping with mental storms is personalized; you might need some trial and error before you find your best grounding coping skill. Don’t give up, and remember to practice in a calm state, so you’re ready when the tricky emotions come! If you’re struggling to find a grounding practice that works for you, connect with Wingate Counseling for individualized support.
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