Contributed By: David Prescott, Clinical Director at Next Steps Community Services

It’s no secret that the world has been stressful for everyone, each for different reasons. Even when we aren’t ourselves feeling pressure from multiple directions, our friends and loved ones often are. From global and national situations to power/Internet outages and adaptations to winter weather, stress is front and center on our radar. What can we do? What are things we can do to stay grounded, no matter who we are? I’ve included some thoughts below. Some will seem obvious (but we don’t always do them) and others will be new.

As with anything we do, these things require practice and figuring out what works for you. So if something doesn’t work, try it again. If it still doesn’t work, try something different.

Types of Grounding Techniques

Grounding techniques can be categorized into mental, physical, and soothing methods. Mental techniques involve cognitive strategies, physical techniques focus on external stimuli, and soothing techniques use kindness and positive sentiment to induce calm.

Physical Grounding Techniques

Press your feet into the ground: Feel the connection to the earth by pressing your feet firmly on the ground. This can help you feel more grounded and present.

• Use your five senses: Identify 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. This technique helps redirect your focus to the present moment.
• Touch and feel objects: Hold a grounding object like a smooth stone, soft cloth, or coin. Touching these objects can provide a tangible connection to reality.
• Run water over your hands: The sensation of water can be very grounding and help calm your nervous system.

Breathing and Mindfulness

Focus on your breathing: Concentrate on your breath, noticing each inhale and exhale. You can also use a counting method or associate pleasant words with each breath.
Mindfulness meditation: Practice mindfulness by focusing on the present moment, often through guided meditation or simple awareness of your surroundings.

Movement and Exercise

Get moving: Engage in daily physical activity such as stretching, walking, or any form of exercise to help ground yourself. Even short periods of movement can be beneficial.
Get outside: Spend time outdoors, preferably barefoot, to connect with the natural environment. This can be highly grounding.

Sensory Engagement

Use sensory experiences: Engage your senses by listening to your surroundings, feeling different textures, smelling scents, and tasting foods or drinks. These activities help you stay present.

Daily Habits and Rituals

Establish routines: Incorporate grounding practices into your daily routine, such as taking deep breaths, practicing mindfulness, or engaging in physical activity. Consistency can help maintain a grounded state.
Hydrate and eat whole foods: Taking care of your physical health by staying hydrated and eating whole foods can contribute to overall well-being and help you stay grounded.

Mental and Emotional Grounding

Accept your current state: Acknowledge and accept where you are in the present moment, rather than focusing on where you want to be or think you should be. This acceptance can help in staying grounded.
Visualize a safe place: Use guided imagery to visualize a safe and comforting place. This can help in managing anxiety and emotional distress.

Practical Tips for Immediate Grounding

Grip your chair or dig your heels into the floor: These physical actions can provide an immediate sense of grounding and connection to your environment.
Take a relaxing shower or bath: After the peak of an anxiety attack has passed, a warm shower or bath can be a soothing way to ground yourself.
By incorporating these techniques and tips into your blog, you can provide your readers with a comprehensive guide to staying grounded and managing stress and anxiety.

Above all, please stay safe out there!

Contributed By: David Prescott, Clinical Director at Next Steps Community Services

Next Steps Community Services provides therapeutic residential services to adults with intellectual and developmental disabilities, mental health conditions, and other behavioral health needs. Our team is compassionate, highly trained, and skilled in delivering person-centered, holistic services. We are adaptable and able to meet people “where they are at,”. We partner with each individual providing them with the support and services they need to meet their goals and live their best lives. To assist our individuals on their journey, we have a continuum of care including Intensive Treatment Service (ITS), Step Down and Long-Term Programs.