Grounding Techniques: Bring yourself to Present

Grounding techniques are the activities and exercises which you perform to distract yourself from the feeling of

• Anxiety

• Comfort

• Stress

• Depression

• Mood

• Post Traumatic Stress Disorder (Ptsd)

• Dissociation

There Are different types of Physical grounding techniques

We divide them in 3 categories.

• Physical

• Mental

• Calming

Physical Grounding Techniques

1.Put your hands in the water

Pay attention to the warmth of the water. How it feels on your hands, your palm, your fingers, and your nails. do You feel as on each part or each part brings a different sensation?

Dip your hands in warm water first and then in cold water.

Is there any difference when you dip into Cold and warm?

2. Focused breathing

Take a deep breath and exhale. Imagine inhaling all the goodness you want. Exhaling represents negativity and everything bad that you don't want in your life.

3. Taste the food or drink

Always keep something in your bag. Take a small bite of your favorite snack, fruit, or anything which is available at that moment. It will give you a sense of the present. Think about the taste and smell. Enjoy the flavor. Give yourself an answer to this question. Do I like such flavor, smell, and taste?

4. Hold a piece of ice

Hold a piece of Ice in your hand. It will instantly give you the sense that you are present where you are. The burning-freezing sensation is the best way to bring you back to reality and the present from your past and future.

5. Move your body

•Jumping up and down

• skipping rope

• jogging in place

• stretching different muscle groups one by one

Pay attention to how your body feels with each movement and when your hands or feet touch the floor

6. Try the 5-4-3-2-1 method

Use your 5 senses mentioned in the list.

• five things you hear

• four things you see

• three things you can touch from where you are

• two things you feel

• one thing you can taste

Mental grounding techniques

These grounding exercises use mental distraction to help redirect your thoughts away from anxious feelings and back into the present.

1. Think in categories

Imagine categories in your head. For example Vegetables, Home decor, etc.

Now think about all the possible things which come under these categories.

2. Use math and numbers

even you hate or love math, Numbers can bring you back to present.

• count back from the 100

• Select a number in your head and find ways to make that number through all the possible ways (20 – 3 = 17, 8 × 2 + 1 = 17, etc.)

Calming grounding techniques

You can use these techniques to calm yourself during times of emotional distress. These exercises can help promote good feelings, which can help negative feelings fade away or seem less overwhelming.

1.Imagine the voice or face of someone you love

Your loved ones can bring you to the present. Imagine a face of your loved ones and their voice. Imagine they are giving you a very helpful tip for this very second

2. Be kind to your self

Repeat words of your compassion for your self.

• You are brave yourself

• You are not alone

• You can conquer this etc

3. Imagine your favorite spot or place

Think of your favorite things you love the most. Imagine your self there. feel the air, smell, texture and the whole vibe in your imagination.

You can select any category of Ground techniques to make your self aware of present. Goodluck!