What do grounding exercises do?
The TLDR is that grounding exercises slow you down. You can’t be overwhelmed with emotion and think critically at the same time. Grounding tools allow your mind to refocus on the task at hand and not on thoughts, memories, or worries that can be overwhelming. On a biological level, grounding exercises like those discussed in this article activate the parasympathetic nervous system. The parasympathetic system clicks on after the fight, flight, freeze, or fawn system shuts off. It alerts the body that you are safe and can start to relax. The following five exercises can assist in this process but are in no way an exhaustive list of grounding techniques.
1. Five Senses (5-4-3-2-1)
Take a deep breath in through your nose and out through your mouth. List five things you see around you. Four things you can feel. Three things you can hear. Two things you can smell and one thing you can taste. If you are still elevated, repeat the process and name different things you feel through your senses.
2. Name Items in Categories
Pick three categories: Movies, Countries, Books, Cereals, Sports Teams, Colors, Cars, Fruits and vegetables, Animals, Cities, TV Shows, and Famous People.
Name as many items in each category as possible before moving on to the next one.
3. Observe an Object
Pick up an object and observe its characteristics. What is its shape, color, and weight? Continue to name as many attributes of that object as possible. Does it have a specific texture or scent?
4. Family Association
Name as many of your immediate family or close friends’ names, ages, and one of their favorite activities.
5. Count Backwards by 7
Pick a 100 or 50 and count backward from 7—for example, 100, 93, 86, 79, etc. Continue to do this until you feel grounded; if this exercise is too daunting, spell yours and three other people’s full names backward.
Reflection
Once you have completed the exercise and feel yourself relaxing, reflect on how you feel now. What is going on in your body? Are your hands clenched or loose? Your jaw? Your shoulders? Are you as tense as you once were? How are you feeling mentally? Reflect on the differences between the two states.
Self-regulation takes practice, and the more often you incorporate grounding exercises into your life, the easier self-regulation will become.
Remember
Remember to give yourself grace. Just like anything using these techniques take time and practice. If you feel you need additional support, you can reach out for a free 15 minute consultation.