Do you ever feel like there’s a storm raging inside of you? You’re not alone. Everyone experiences distressing thoughts from time to time. Fortunately, there are practical ways to help you deal with these distressing thoughts and feelings, and to help you cope with strong emotions that can feel out of control. Grounding techniques are a way to quiet the inner storm and bring us back to the present moment. If you ever find yourself in such a position, it is beneficial to know what grounding techniques are and how to use them to quiet distressing thoughts.
What are grounding techniques?
Grounding techniques are an important coping tool used to reduce anxiety, mood swings, stress, panic attacks, flashbacks, and unwanted memories associated with trauma or post-traumatic stress disorder (PTSD). Grounding techniques help people stay connected to the present moment by focusing on physical sensations, sounds, smells, tastes, or activities in the environment. The goal of grounding is to shift attention away from difficult or negative emotions and to break up overwhelming or intrusive thoughts. By using grounding techniques, individuals can help regulate their emotions and reduce the intensity of negative emotions. In turn, this can lead to improved mental wellbeing.
How do grounding techniques work?
Grounding techniques are based on the idea that when we become overwhelmed by our emotions, thoughts, or memories, we can become disconnected from reality. This often leads to spiralling and anxiety. Grounding techniques are tools that help you stay in the present moment and reduce these uncomfortable and distressing emotions, thoughts, and memories.
These techniques work by shifting your attention away from your distressing thoughts and focusing it instead on something tangible or immediate. This helps you to recognise that your feelings are temporary and that they will pass. By grounding yourself in the present moment, you can begin to assess the situation objectively and approach it with a calmer, more rational mindset.
Grounding techniques also promote mindfulness; they allow you to observe your thoughts without judgement. Rather than feeling overwhelmed or trying to push away your distressing thoughts, grounding techniques provide a safe way to process them without getting caught up in them. This helps create a sense of control and acceptance, which can lead to greater emotional stability.
What are some common grounding techniques?
Grounding techniques are a set of skills that can help people who experience intense emotions and distressing thoughts to stay in the present moment. These techniques can be used to regulate emotions and manage distressing thoughts in order to find calm and manage difficult situations.
Physical Grounding Techniques:
- Take a walk: Get some fresh air and observe the sights, smells, and sounds around you.
- Squeeze your hands together: Clench your fists or press your palms together firmly to connect with your physical body.
- Push against a wall: Place your hands against a wall and press your entire body against it for a few seconds to create a physical sensation in your body.
- Splash water on your face: Splash cold water on your face for a few seconds and feel the sensation on your skin.
- Hug someone: Embrace someone in a hug for a few moments and focus on the feeling of being connected with another person.
Mental Grounding Techniques:
- Counting: Count backwards from 100 to ground yourself in the present moment.
- Recite a positive mantra: Repeat a positive phrase to yourself, such as “I am safe,” “I am in control,” or “I am strong.”
- Visualise something calming: Close your eyes and imagine a peaceful place or a favourite activity to take your mind away from distressing thoughts.
- Use guided imagery: Listen to an audio recording or follow written instructions to guide yourself through a mental relaxation exercise.
- Create a mental distraction: Think of a funny story or engaging activity to distract yourself from distressing thoughts.
Soothing Grounding Techniques:
- Deep breathing: Take slow, deep breaths to help you relax and focus on the present moment.
- Progressive muscle relaxation: Systematically tense and relax each muscle group for a few seconds at a time, beginning with the toes and moving up the body.
- Listen to calming music: Choose soothing music that relaxes you and focus on the sounds and rhythms instead of worrying thoughts.
- Aromatherapy: Smell essential oils or lightly scented candles to take advantage of the healing properties of certain aromas.
- Play with a pet: Spend some time playing with a pet or cuddling with them to tap into the calming energy animals provide.
How can I tailor grounding techniques to fit my needs?
It’s important to remember that everyone is different, and what works for one person may not work for another. When it comes to grounding techniques, you may need to experiment and find what works best for you.
One way to start is by finding out what type of sensory input works best for you. Some people find tactile input (touching something) calming and grounding, while others may be more drawn to visual or auditory stimuli. You can explore different types of sensory inputs to find out which one works best for you.
Once you figure out what type of input works best for you, you can tailor grounding techniques to fit your needs. For example, if you find tactile input calming, then you might use a stress ball or wrap yourself in a soft blanket, to help ground yourself when feeling overwhelmed. If visual input helps you stay grounded, then focusing on a specific object or scene may be helpful. Or, if auditory input is most soothing for you, then focusing on calming music or sounds can be beneficial.
You can also tailor grounding techniques to fit your lifestyle. For example, if you have a stressful job, then taking regular breaks throughout the day to ground yourself with a simple technique (for example breathing exercises), may be helpful. Alternatively, if you spend a lot of time at home, then setting aside certain times of the day to focus on mindfulness may be more beneficial.
It’s important to remember that grounding techniques should never replace professional help. If your distressing thoughts become too difficult to manage on your own, then it’s important to seek professional help right away.
When should I seek professional help?
When it comes to quieting distressing thoughts, sometimes it is not enough to use grounding techniques alone. If your distressing thoughts or negative thinking becomes too overwhelming and you cannot seem to manage them with grounding techniques or it is severely affecting your mood, it may be time to seek professional help. In some cases, distressing thoughts can be a sign of underlying mental health issues such as anxiety, panic disorder or PTSD and seeking help from a mental health professional can be beneficial in finding relief from those thoughts. A mental health professional can also provide you with further strategies and tools to help you cope with your distress and prevent it from happening again in the future. They can also assess whether medication or further therapeutic intervention may be necessary. Ultimately, if your distressing thoughts become overwhelming and the methods you are using to cope are not helping, it may be time to seek professional help.