The last session we discussed the benefits of grounding. Here are specific techniques you can try to help when feeling overwhelmed.
Physical Involves becoming attuned to your senses. For example, noticing physical elements such as the position of the body (slouching, tense, etc.), the temperature of the environment or even our body temperature, the feeling of our toes in our shoes. Some people like to carry a grounding object to keep you as a way to focus on the here and now; you can use whatever feels most comfortable to you.
Soothing Or kind self-talk involving keeping your eyes open, scanning the room, staying neutral. Remember the focus is not on right or wrong, the most important things is focusing on the various sensations. Additional ideas might include making a list of positive statements you can tell yourself, actively picture people that care about you (focus on as many details as you can get), describe what your safe space looks like in minute detail or even use words from a quote, a song or a poem.
Mentally would be repeating that you’re in a safe space, focus on as many facts as possible-where you are, the day of the week, place, etc. Try to create various lists of trivia facts you can run through: colors, names of cities, TV shows, names of schools, the sky is the limit.
Key Factors in Successful Use Of Grounding Techniques
- Simple but frequent practice will help you get the most benefits
- Give it enough time (20-30 mins), on multiple occasions
- Track what type(s) you would respond to best
- Start as early as possible rather than letting it snowball out of control
- Make index cards or notes on your phone of the techniques you like best
- Enlist the help of your friends or family, if you find yourself struggling with the consistent use any of the methods.
Most important: Don’t give up!