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Grounding Techniques to Help You Feel Grounded
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Introduction
Is the fear so overpowering that you feel you are
no longer displaying any emotions? Have you ever
felt your heart pumping through your chest in a
crazy rhythm? All this happens when our inner
state of balance is overthrown by overpowering
thoughts and feelings, which makes it
behaviorally challenging for us to look beyond
and feel connected to ourselves while in a state
of high arousal. However, Grounding Techniques
allow us to break the cycle of feeling miserable
about our state.
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What is Grounding?
Lowen (1958/1979), one of the earliest bodily
psychotherapists, pioneered the notion of
Grounding in his 1976 book Bioenergetics.
Grounding indicates the psycho-physical presence
in the now and now in connection to the degree
of physical and emotional support provided by the
ground (the capacity to be down to earth). When
youre having a difficult day or coping with a
lot of stress, overwhelming feelings, and/or
acute anxiety, Grounding is a self-soothing skill
to apply. Grounding is a technique that aids you
stay in the current moment and realign yourself
to the here-and-now and reality. It can also
serve as a distraction from the problems youre
facing and is considered to be a variant of
mindfulness.
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Distinction between Centering and
Grounding Centering includes the psychological
and physical state of mind. If disturbed, we may
feel lost or out of touch with ourselves.
Centering ourselves means bringing calm to our
emotions. Grounding refers to the energy field
around us. In order to become grounded, one must
release excess energy from the body and make room
for clean energy to flow. By Grounding ourselves,
we can calm or slow down our emotions and improve
our connection to both our internal and external
environments. Were more mindful of our
surroundings when were grounded.
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How do Grounding Techniques Work?
In bioenergetics, the body and mind are viewed as
being interconnected through the energetic
processes that are a necessary component of life,
such as breathing and the creation and expression
of energy through movement. Incorporating
concepts of verticality (contact with the
ground), contact with ones own physicality,
emotional holding capacity, and energy discharge
into the ground. Bioenergetics includes physical
Grounding exercises as part of the core
treatment approach.
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List of Grounding Techniques

• PHYSICAL GROUNDING (Engages five senses or
  tangible objects)
• Square Breathing Following the square with the
  tip of your finger, breath in through your nose
  and out through your mouth. Focus on sensations
  in your body as your breath changes.
• Grounding Objects Any object that you can touch
  or feel and carry around with you everywhere.
  This could be something that you feel very
  connected to. Answer a few questions in your mind
  like what is it made of? Is it heavy or light?

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• 2. MENTAL GROUNDING (Concentrates and engages our
  mind to cope with thoughts related to anxiety,
  distress, or discomfort while being present.)
• 5-4-3-2-1 or 5 Senses Model Uses 5 senses to
  ease your state of mind so that you can get
  though stressful moments.
• Recognize 5 things that you can see around you.
• Recognize 4 things that you can touch around you.
• Recognize 3 things that you can hear around you.
• Recognize 2 things that you can smell around you.
• Recognize 1 thing that you can taste around you.

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• 3. SOOTHING GROUNDING (Being mindful of our body
  sensations and stimulate our thoughts to promote
  good feelings.)
• Think of your favourite animal, season, song,
  person or a movie.
• Smell your favourite scent or lotion.
• Write kind notes to yourself.
• Keep a collection of inspiring or comforting
  poems, songs lyrics or quotes.
• Say kind and coping statements to yourself, some
  of the examples could look like- I am a good
  person, I am strong, I can handle this, This
  feeling will pass, I am enough

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