Written By: Lynne Cole | Last Update: October 2022
Self Care Grounding Techniques
Having a few self-care techniques tucked away in your back pocket whenever stress and anxiety take hold is always beneficial. From time to time, everyone gets a little overwhelmed and needs time to readjust and pay attention to how they’re feeling. Ignoring it and trying to push it away can do more harm than good, so it’s always best to understand how you’re feeling and work to find effective solutions.
When we feel on the verge of panic, there are certain techniques we can adopt in order to centre ourselves and become more aware of our surroundings. Mental illness and wellbeing are incredibly vital to your overall health and happiness, and the first step can actually start at home.
Pay Attention to Yourself
We can’t predict the future; we can only acknowledge what’s going on in the present. This can sometimes be a scary situation to face up to, but with practice, you can get a firm handle upon your emotions which you can carry forwards.
Grounding techniques are a perfect way to really make yourself aware in the present moment, which can stop your anxious thoughts from taking control, and prevents you from predicting the future and mind-reading (anxious traits that we know are incredibly unhelpful).
In order to manage stress and control fears and phobias, take a deep breath, and pay attention to your surroundings. When you feel panic start to take hold, note down;
- Five things you can see around you
- Four things you can feel
- Three things you can hear
- Two things you can smell
- And one thing you can taste
You might find it difficult to find these things, but the search can take your mind off of your anxious thoughts and can let your unconscious mind become much calmer.
Benefits of the Grounding Method
Whether you suffer from depression, stress or an anxiety disorder, grounding is an effective way of resetting your brain and taking control over your anxious thoughts. Whether you’re at work, partaking in your regular daily activities, or out with friends, grounding is a silent coping mechanism, and no one even needs to know you’re doing it! If you opt for cognitive behavioural therapy in the future, grounding techniques may well be mentioned as an effective mindfulness practice, as all licensed mental health therapists recommend it.
If you have a particular phobia, whether it be the fear of social situations or even flying or spiders, grounding can help you restore yourself and get that feel-good feeling back. Anxious thoughts shouldn’t be given the right to control your mind and overwhelm you; by putting them on a tight leash, you can show them who’s boss.