In the counselling context when we ask you if you are feeling grounded, we don't mean are you feeling down to earth or are you parking your ego at the door. We mean are you living in your body in the present moment or are you living in your head, trapped in past mistakes or future possibilities, thinking about what is next, what is left to do, what has already happened. When we are here, present and in our body enjoying the here and now, we are grounded.
It comes from the idea of rooting our feet in the ground, feeling the connection between ourselves and something physical in the real world, not in our heads and focusing in on the connection. In last week's blog we spoke about breathing and how it can help you to come back to the moment. Think of grounding as an extension of this something to physically force you, to be in the moment and put that reptile part of your brain (that fight or flight) response, to go back to sleep so you can move on with your day.
How Does Grounding Work?
Grounding works by redirecting your attention away from anxious or intrusive thoughts and towards something tangible and immediate. This shift in focus can help interrupt the cycle of negative thinking and bring you back to a state of calmness and clarity. Grounding techniques are particularly effective because they engage your senses, such as touch, sight, and sound, which can help anchor you in the present moment.
If you think about it, most of our ancestors spent time doing this without even thinking about it as they walked long distances, hunted, fishes or worked outside. In our modern lives our brains are often so far removed from our bodies, looking at screens, consuming huge amounts of information that these neural pathways have come a bit diluted leading us to feel like our minds and our bodies are 2 different things. The more you practice grounding, the more you can bring these 2 things together - helping you to feel more calm and more present, more often.
How grounding works with breathing techniques
Grounding techniques can be especially powerful when combined with breathing activities or breathwork. Deep breathing can help calm your nervous system and reduce stress, while grounding techniques can help you stay focused and present. Together, they create a powerful combination for promoting mental health and wellbeing. I prefer to do some deep breathing first and then complete a grounding activity, but it really is personal preference - try doing them at the same time or with breathing first and see what works for you.
Grounding can be as simple as slowly walking around paying attention to how your feet hit the ground, as you breathe in and out and take the time to notice and count things around you. Doing this barefoot and feeling your feet touch the ground and doing this out in nature are powerful amplifiers for the process, but really there are no limits. If you can find just a few minutes it gives your mind a rest, a chance to gain perspective and the problems and worries do not seem so big anymore.
Other grounding ideas to give a go
5-4-3-2-1 Technique: This technique involves using your senses to ground yourself. Start by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help bring your focus back to the present moment.
Grounding Objects: Keep a small, meaningful object with you, such as a pebble, a piece of jewellery, or a photo. When you feel anxious or stressed, hold the object in your hand and focus on its texture, weight, and shape. This can help anchor you in the present moment and provide a sense of comfort.
Mindful Breathing: Take a few moments to focus on your breath. Notice the sensation of air entering and leaving your body. You can also try counting your breaths or focusing on the rise and fall of your chest. This can help calm your mind and reduce anxiety.
Progressive Muscle Relaxation: Start by tensing and then relaxing different muscle groups in your body, starting from your toes and working up to your head. This can help release physical tension and promote a sense of relaxation.
Drop Anchor: Sit in a chair and plant your feet on the ground. Push your body down into the chair and your feet into the floor nothing how it feels to have something firm and supportive beneath you. How do your muscles respond and change when they are pushed back by the chair and the earth. As you do this breathe deeply and then relax your muscles and stretch up tall. How does your body feel different. Repeat.
Our free tool on breathing and grounding techniques includes some great ideas to print out and keep or keep on hand for when you need some calm in the moment. Whilst breathing is like a get out of gaol free card, grounding is what helps you to then drive on and get on with your life. Think of it like a powerful 1, 2 punch to push away difficult thoughts and come back to the here and now. So whether you are anxious, worried, guilting, stressed or overwhelmed grounding should help. Did you know as counsellors, we can support you in working through difficult and persistent thoughts, but we can also be available to help you with learning and applying mindfulness techniques as a one off. I love doing this with clients, like a personal trainer for the brain. You can book a session with me, in just a few clicks both in person and online.
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