Grounding Techniques | Strategies to help with Anxiety, Numbness & Overwhelm
Grounding can help you move away from difficult memories, negative thoughts, challenging emotions and feelings etc.
I have highlighted 10 techniques that will help to distract you safely, without causing you any harm. It will help to distract you from what you’re experiencing and refocus on what’s happening now.
Grounding techniques are especially useful if you are dealing with:
Post Traumatic Stress Disorder
Self harm urges
- Just take a look around you and see if there is anything that could help to remind you that you are safe now. maybe you could look home the door that it’s shut. or you could see that you’ve got a lock on the door. or maybe if you are not in the same place you could just take a look around to remind you that you have moved home, and a person is no longer around.
- To help this further you can say calming words to yourself such as I’m fine now, I am safe, I’m doing okay,
- Have a sip of a warm drink i.e. tea, coffee or water. Move your tongue around your mouth. Focus on the taste, how it feels in your mouth, your teeth and on your tongue. Notice the temperature also.
- Look at a picture or a plant that you find nice to look at. try and look at it in detailed look at the colours look at the shapes look at the parts the plant is in just explore the item and try and soak it in.
- maybe you prefer a nice smell. Scents such as lavender are so good for you. you could really benefit from just taking deep breaths for your nose to smell it deeply then breathe gently to exhale through your mouth.
- This is a strategy taken from Arielle Schwartz, Bring one hand over the opposite arm. Notice how it feels to gently and lovingly touch your arm with your hand. Notice the feel of your skin under your palm. Notice the warmth of your palm against your arm. Repeat this practice on the opposite arm.
- Try some deep relaxing breathing. Just inhale slowly and deeply through your nose. Then breath out gently from your mouth. When breathing through your mouth, purse your lips slightly, but keep your jaw relaxed. Repeat this several times for a few minutes or until you feel better.
- This is a great one to do if you are out and about and starting to feel anxious. Name three things you can see, you can smell, you can hear and touch. They could be anything of your choosing as long as they are not harmful or addictive bin any way.
- It will help to have some of these things ready where they are easily accessible.
- Take some deep breaths and try to focus on your belly. Notice how it rises out and in as you breath deeply through your nose and gently through your mouth. Or you can focus on the air going through your nose and your mouth.
I am a Therapist based in Sutton Coldfield, UK also available online.
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