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Grounding Techniques to Apply to Your Life

Grounding techniques can be extremely effective for individuals who deal with anxiety or other intense emotions. Grounding is a way to cope with your thoughts and feelings by connecting yourself with the present. This is powerful because during anxiety or dissociation’s, individuals deal with traumatic flashbacks. Grounding techniques help to refocus our thoughts to the present moment by noticing how we are feeling and by noticing our surroundings. It’s important to keep in mind that grounding is subjective. One grounding technique may not work for everyone. This is why there are several techniques you can try. Villa Tranquil Recovery wants to give you some grounding techniques to try when you are struggling with staying in the present moment.

Focus on your breathing

A good way to ground yourself is by focusing on your breathing. There is a specific technique you can apply: the 4-7-8 rule of breathing. Inhale for 4 seconds, hold the breath for 7 seconds, then exhale for 8 seconds. Counting your breaths can also help you focus on your breathing. You also should make sure that your breaths are not short or shallow. This indicates that you aren’t focusing on your breathing like you should be. 

Feeling your body

Another way to ground yourself is by truly feeling your body. This can be done by feeling the ground under your feet. Take off your shoes and feel the grass beneath your feet. Or, lay on the ground and feel the hard surface throughout your body. By doing this, you are helping to refocus your brain on the present moment. 

Connect to all five of your senses

A third way to ground yourself is by connecting with all five of your senses. This doesn’t have to be all at once. Choose one sense that you feel like you are neglecting and focus on it. Here are some things you can do to ground yourself using your senses:

  • Sight
    • Read a magazine
    • Watch your favorite movie
    • Work on a puzzle
  • Smell
    • Spritz essential oils around your room
    • Light a candle you love
    • Bake your favorite dessert
  • Sound
    • Play your favorite type of music
    • Listen to a riveting podcast
    • Call a friend and practice your active listening skills
  • Taste
    • Eat your favorite food
    • Chew gum
    • Savor a piece of chocolate
  • Touch
    • Take a warm bath
    • Massage yourself
    • Plunge your hands in ice water

Villa Tranquil Recovery is here for you in the moments where you can’t stay present. We offer many groups via our outpatient programs that can help teach you the skills you need to get through tough times. Call now at 214-799-3080. We can’t wait to hear from you!