How to Ground Yourself
Grounding is an act of mindfulness that is about finding physical comfort and connection to your surroundings during periods of emotional or psychological distress. Most people think of grounding as a tool for the management of anxiety, but it can also be useful to combat dissociation or episodes of emotional dysregulation, both of which are very common with anxiety disorders, PTSD, and certain forms of depression. The purpose of grounding is to simply make your physical surroundings the focus of your attention, externalizing your thoughts and emotions to give your brain and central nervous system the time they need to reengage fully and rebalance your sense of self and your psychological well-being.
Dissociation is very common and can range from simple daydreaming to maladaptive daydreaming to depersonalization and derealization. Many of us have moments where our minds wander, often when we are bored, under-stimulated, or engaging in a rote activity that does not require focus. This is a healthy type of simple daydreaming that provides mental rest and a psychological recharge, and it is often very easy to pull ourselves back to reality and become fully reengaged. Maladaptive daydreaming, on the other hand, can be about constructing elaborate inner fantasies that can distract us from our lives or impair our relationships with others. We live inside our heads to a degree that keeps us isolated and separate, preferring the fantasy we are creating to the life we are living. Depersonalization can take this a step further, making us feel like we are no longer connected to ourselves. One of my clients described this state as, “Like watching myself through a pane of glass”. Derealization happens when our outside world no longer feels real. Our senses may become foggy or distorted, and the brain starts to tune out people and activities around us, sometimes to the point where harm might befall us. When dissociation happens, grounding is often the first line of reconnecting to our environment, and the degree of dissociation will often dictate the technique we use.
Movement or physical activity- One of the simplest and most basic grounding techniques involves getting a person to move their body to reconnect with their physical environment. Simply going from a sitting position to a standing position can engage a person’s body enough to restore some sense of control and ability to be present in the moment. Walking a few steps, opening a door, or picking up a nearby object can be enough to get someone back into their body and reconnecting with others mentally.
Identifying objects around you- Asking someone to name items that are in the room or environment around them reengages the mind and deepens a connection to the physical, which can allow the person’s brain to regain focus on what they are experiencing in their body. This reduces the fixation on what they are feeling, making their emotions less overwhelming. This is a particularly good technique to use with children or older adults because there is no counting or advanced language skills required.
Naming objects around you that begin with the same letter- Picking a letter at random and asking someone to name every item they can see that begins with that letter is a great way to engage the prefrontal lobe, which is where higher-order problem-solving skills tend to take place in the brain. By making this part of the brain activate, it immediately pulls focus from activity in the amygdala, which is where the “fight or flight” response originates.
Using a cold object to split the brain’s focus- If possible, asking the person to hold an ice cube in their hand or put a cold cloth on their face can cultivate a sense of calm and provide immediate relief to an overstimulated nervous system. A cold can of soda, a bag of frozen vegetables, or a breeze from a fan can all help to redirect focus, which can provide a soothing effect in the brain. Our minds like to focus on the most distracting thing first and foremost, and applying cold is often a very successful and efficient way to achieve this distraction.
Using the 5,4,3,2,1 technique- Ask the person in distress to identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This not only engages the prefrontal lobe, but it also forces the person to reconnect with their senses and tactile functions. It is a very powerful tool to restore a sense of presence and connection to a physical space. This technique may not be as successful with children who are not old enough to count or older adults with cognitive impairment. The distress of counting while also trying to recall the names of objects can be overwhelming for some people with dementia.
Asking the person to hold a heavy object- Introducing an object that is substantial can trigger physical awareness. The item does not have to be large or cumbersome, and it should not be so heavy that it endangers the person’s balance or physical safety. A rock, a weighted pillow, a hardback book, or a full can of soda are all substantial enough to provide a distraction and refocus attention onto what the person’s body is experiencing. For children, using weighted stuffed toys and blankets can be especially effective.
Encouraging the person to hum their favorite song- The act of humming has a very significant impact on the nervous system. It stimulates the vagus nerve, which connects our brain to our digestive system. When we hum, it produces vibration in our neck and chest, which helps to deactivate the vagus nerve activity, lowering our distress and helping to produce a sense of calm. Music can be very effective with children who are preverbal, as they can recognize a tune, even if they do not understand the words.
Grounding techniques are one of the most effective tools available for periods of emotional disconnection and mental disengagement. We can use them as a solo exercise or help guide another person through the steps. Because of their versatility and easy accessibility, they can provide quick, immediate results that counter anxiety, dissociation, and emotional overwhelm, making it possible to restore cognitive focus and regain mental control.
Written by Deanna Diamond, LPC. To book an appointment, click here!
