When anxiety, panic or stress hijack our thoughts, we feel like we are down a spiral, disconnected from ourselves and our body. It also leaves us detached with the present moment. That is exactly where grounding techniques come into the picture. These are of great help in therapy all around the world. Grounding techniques are simple, yet powerful ways to anchor the clients to the present moment or "now".

Let us understand what grounding is, how it works and a few actionable steps that you can try- starting today.

What are Grounding Techniques for Anxiety?

Grounding techniques help in a range of mental health issues and not just anxiety. Grounding strategies are methods that help one reconnect with you in the present moment. These techniques pull your focus away from distressing thoughts, overwhelming feelings, body sensations, and flashbacks.

A therapist often uses grounding techniques for people dealing with:

• Anixety disorders

• PTSD

• Trauma survivors

• Dissociation

• Panic attacks

• Overthinking

• Racing Thoughts

Grounding techniques are very powerful tools when someone is experiencing emotions that are too intense or when someone feels "stuck" in head.

The Biology behind Grounding Techniques

Grounding activates the Prefrontal Cortex. This part is the logical thinking, executive part of the brain. It also pulls you out of the influence of the emotional processing center, the amygdala. By directing attention to something concrete, one can create a sense of safety and control.

By grounding yourself you are telling your brain, "Hey! you're not in danger anymore. You're right here, and you are okay!"

Grounding Techniques that Actually Work!

5-4-3-2-1 Method for Sensory Grounding

Use of your senses to calm your system.

What to do?

• Name 5 things you can see,

• 4 things you can feel,

• 3 things you can hear,

• 2 things you can smell, and

• 1 thing you can taste.

Ice Cube Trick or Cold Water Splash

Physically exposing your body to extreme temperature like cold can instantly reset your nervous system. Just splash cold water on your face or hold an ice cube.

Doing this, activates your vagus nerve and helps to lower heart rate.

Tactile Focus Grounding

Keep a smooth stone, stress ball or any small object with you. When you are anxious, focus all your attention on the texture of it, feel the temperature, and shape of it.

Many therapists in India, suggest clients to carry these small objects for grounding clients. It is suggested that they carry them in their pockets, bags or handbags.

Deep Breathing

Here, we will be discussing the box breathing technique of deep breathing. Inhale for 4 seconds, hold for 4, and exhale for 4, hold again for 4 seconds and repeat this. It is a simple, effective and evidence-based technique to help you ground yourself.

Name, Age, Location

This is a small, quick, cognitive-based technique. The task is to name all the three things mentioned above. Example, "I am Anuya, I'm 25, I'm in India, it is Saturday and I'm safe right now."

Grounding, is not a final solution or a "cure", but it is a powerful coping tool. This can help one in difficult times of panic and confusion. Whether one is in therapy or trying to manage stress alone, grounding can be of great help.

If you are looking to learn more therapy-backed techniques for management of stress and anxiety, follow Aapli Psych Psychological Services. We specialize in professional guidance, workshops, and easy mental health tips that you can use in daily life.

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