Mental and Physical Grounding

Mental and physical grounding is a way to focus your mind and body in a way to detach from emotional pain. It can be used as a tool for healthy distraction while focusing on something other than the difficult circumstance, or emotions you are experiencing. Important to highlight that grounding does not solve the problem that is contributing to your unpleasant emotions; however, it does provide a temporary way to gain control over your feelings and prevent things from getting worse.  The best thing is that grounding can be done anytime, anywhere, and no one has to know. Some examples of mental grounding….

1.     Describe your environment in detail.

Using all of your senses – For example, “The sky is blue, I hear ocean waves, the smell of flowers in the air...” Describe objects, sounds, textures, colors, smells, shapes, numbers, and temperature.

2.     Describe an everyday activity in great detail.

For example, describe “Going to work” (e.g., First, I get out of bed; take some deep breaths; make tea and breakfast; take a shower; get dressed; go to my home office; check my email... ).

3.     Develop a safe/calm place image.

Use a pleasant or comforting mental image. Again, use all of your senses to make it as real and vivd as possible.

Physical Grounding can be helpful when mental grounding is not working. We often need to center the body, before the mind can follow. Here are some physical grounding skills….

1.     Use cool or warm water over your arms and hands.

2.     Touch various objects around you. Your clothing, the table, the walls. Notice textures, colors, weight, temperature. Compare the objects you touch.

3.     Stretch. Extend your fingers, arms, legs as far as you can; slowly and gently roll your head around. The proprioceptors in your muscles and joints help signal the brain and body to calm down while stretching. 

4.     Jump up and down. This movement can help activate your vagus nerve that is helpful activating your parasympathetic nervous system.

5.     Eat something sour or spicy. Fully experience the food; describe the sights, aromas, textures and flavor.

6. Breathwork. Take some deep breaths by focusing on breathing from your stomach as opposed to your chest. Make your exhale longer than your inhale.